26.2 miles · 12 weeks
12-week marathon training plan
Twelve weeks is a compact marathon build. It works best if you already run consistently and have done a half marathon or long runs of ten miles or more.
This sample starts at 28 miles a week, with an 11.5-mile long run. The phases are compressed into a few base weeks, a focused build and a short peak, reaching 45 miles a week and a 20-mile long run before a 2-week taper.
The plan
12-week marathon plan: week by week
Intermediate runner, 5 runs a week, starting from 28 miles a week. 12 weeks to race day.
- 12
- weeks
- 45
- mi peak week
- 20
- mi longest run
- 436
- mi in total
Weekly distance
Training efforts
- RecoveryRecovery runsRPE 2 · very easy, slower than you think
- EasyEasy and long runsRPE 3 to 4 · conversational
- SteadySteady runsRPE 5 · steady, can speak in short sentences
- Race paceRace-pace workGoal race effort
- ThresholdTempo, cruise repsRPE 7 · comfortably hard, about one-hour race effort
- Interval800 m intervalsRPE 8 to 9 · hard, about 5K race effort
Add a recent race or goal time in the builder for exact paces.
| Week | Phase | Distance | Long run | Key sessions |
|---|---|---|---|---|
| 1 | Base | 28 mi | 11.5 mi | Steady run 4.5 mi |
| 2 | Base | 30.5 mi | 12.5 mi | Steady run 5 mi |
| 3 | Base | 33.5 mi | 13.5 mi | Steady run 5.5 mi |
| 4 | Baserecovery | 25 mi | 9 mi | Steady run 4 mi |
| 5 | Build | 36.5 mi | 15 mi | Intervals 5 mi · Tempo run 6 mi |
| 6 | Build | 40 mi | 16 mi | Intervals 6 mi · Tempo run 6.5 mi |
| 7 | Build | 44 mi | 17.5 mi | Intervals 6.5 mi · Tempo run 7 mi |
| 8 | Buildrecovery | 33 mi | 12 mi | Intervals 4.5 mi |
| 9 | Peak | 45 mi | 18.5 mi | Marathon-pace run 7.5 mi · Cruise mile repeats 6.5 mi |
| 10 | Peak | 45 mi | 20 mi | Marathon-pace run 7.5 mi · Cruise mile repeats 6.5 mi |
| 11 | Taper | 31.5 mi | 11 mi | Short tempo 5 mi |
| 12 | Race week | 44 mi | 26.2 mi | Race week: easy runs, then race day |
Sample week
12-week marathon plan: a peak week, day by day
Week 9 of 12, 45 miles. Every run in your own plan comes with its distance, structure and target pace.
Week 9 of 12
Peak- MonRest
- TueMarathon-pace runGoal race effort7.5mi
- WedEasy runRPE 3 to 4 · conversational6.5mi
- ThuCruise mile repeatsRPE 7 · comfortably hard, about one-hour race effort6.5mi
- FriRest
- SatEasy runRPE 3 to 4 · conversational6mi
- SunLong run, fast finishRPE 3 to 4 · conversational18.5mi
Who this plan is for
- You already run most days and your race is about three months away.
- You've done long runs of ten miles or more recently.
- You want a focused plan without a long base phase.
How to adjust it
- Starting from low mileage? Choose an 18 or 20-week plan instead.
- Short on time? Four runs a week still works; the long run and one quality session stay.
- If a week feels too hard, repeat it rather than pushing on.
Why this 12-week marathon plan works
Start from fitness
A 12-week plan assumes you aren't starting from zero. If you are, choose a longer plan or a half marathon first.
Fewer, better long runs
With less time, every long run counts. Fuel them like race day.
A 2-week taper
A shorter taper keeps more of the fitness you built in a short block.
12-week marathon plan FAQ
Can you train for a marathon in 12 weeks?
If you already run regularly, yes. Runners coming from very low mileage should allow more time to reduce injury risk.
How long should the long run be in a 12-week plan?
This sample peaks at 20 miles about two weeks before race day. Your own plan adjusts to your starting mileage.
What if I only have 8 weeks?
PaceLadder still builds a plan and warns you that it's compressed. Your peak will be lower, so focus on finishing comfortably.
How many days a week should I run?
Five is ideal for a 12-week build: two quality sessions, the long run and two easy runs. Four also works.
Is a 12-week plan riskier?
Only if you start from too little mileage. Weekly increases stay capped at about 10%, so the plan peaks lower rather than ramping too fast.
What's free and what's paid
Free: the plan outline (phases, weekly mileage and paces) plus the first 2 weeks day by day. Every session, the PDF and calendar sync come with Monthly ($13/month, cancel anytime), Yearly ($70/year) or Lifetime ($100 once, a one-time payment).
Related training plans
See every option on the marathon training plan page.