26.2 miles · 16 weeks
16-week marathon training plan
Sixteen weeks is the classic marathon build: long enough to raise your mileage safely, short enough to stay focused. It suits runners who already run regularly.
This sample starts at 20 miles a week over 5 runs. Base weeks build consistency, build weeks add intervals and tempo runs, and peak weeks bring a 20-mile long run with a race-pace finish. Mileage tops out at 44.5 miles before a 3-week taper.
The plan
16-week marathon plan: week by week
Intermediate runner, 5 runs a week, starting from 20 miles a week. 16 weeks to race day.
- 16
- weeks
- 44.5
- mi peak week
- 20
- mi longest run
- 477
- 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 | 20 mi | 8 mi | Steady run 3 mi |
| 2 | Base | 22 mi | 9 mi | Steady run 3.5 mi |
| 3 | Base | 24 mi | 10.5 mi | Steady run 4 mi |
| 4 | Baserecovery | 18 mi | 7 mi | Steady run 3 mi |
| 5 | Base | 26 mi | 12 mi | Steady run 4 mi |
| 6 | Build | 28.5 mi | 13 mi | Intervals 4 mi · Tempo run 4.5 mi |
| 7 | Build | 31 mi | 14.5 mi | Intervals 4.5 mi · Tempo run 5 mi |
| 8 | Buildrecovery | 23 mi | 10 mi | Intervals 3 mi |
| 9 | Build | 34 mi | 16 mi | Intervals 5 mi · Tempo run 5.5 mi |
| 10 | Build | 37 mi | 17 mi | Intervals 5.5 mi · Tempo run 6 mi |
| 11 | Peak | 40.5 mi | 18.5 mi | Marathon-pace run 6.5 mi · Cruise mile repeats 6 mi |
| 12 | Peakrecovery | 30 mi | 12.5 mi | Marathon-pace run 5 mi |
| 13 | Peak | 44.5 mi | 20 mi | Marathon-pace run 7.5 mi · Cruise mile repeats 6.5 mi |
| 14 | Taper | 33 mi | 13 mi | Short tempo 5.5 mi |
| 15 | Taper | 24 mi | 9 mi | Short tempo 4 mi |
| 16 | Race week | 41 mi | 26.2 mi | Race week: easy runs, then race day |
Sample week
16-week marathon plan: a peak week, day by day
Week 13 of 16, 44.5 miles. Every run in your own plan comes with its distance, structure and target pace.
Week 13 of 16
Peak- MonRest
- TueMarathon-pace runGoal race effort7.5mi
- WedEasy runRPE 3 to 4 · conversational5.5mi
- ThuCruise mile repeatsRPE 7 · comfortably hard, about one-hour race effort6.5mi
- FriRest
- SatEasy runRPE 3 to 4 · conversational5mi
- SunLong run, fast finishRPE 3 to 4 · conversational20mi
Who this plan is for
- You run three or more times a week already.
- Your marathon is about four months away.
- You want a balanced plan with some faster running.
How to adjust it
- Lower base? Add weeks by choosing a later race in the builder.
- Add a goal time and race-pace runs use your pace.
- Change your long-run day and the rest of the week moves around it.
Why this 16-week marathon plan works
Three weeks up, one week down
Each fourth week drops back in volume. This is where the fitness you've built actually sinks in.
Race-pace practice
In the peak phase the long run finishes with miles at goal marathon pace, so race pace feels familiar.
A real taper
Mileage falls over the last 3 weeks. Trust it: you won't lose fitness in that time.
16-week marathon plan FAQ
Is 16 weeks enough to train for a marathon?
Yes, for runners who already run regularly. Starting from lower mileage, choose 18 to 20 weeks so mileage can rise gradually.
What's the longest run in a 16-week plan?
This sample peaks at 20 miles about three weeks before the race. Longer runs add injury risk without much extra benefit.
How many miles a week at peak?
This sample peaks at 44.5 miles. PaceLadder sets your peak from your starting mileage and level.
When should I start a 16-week plan?
Count back 16 weeks from race day. The builder does this automatically and starts your plan on a Monday.
Can I run a half marathon during training?
A half about five or six weeks out makes a good dress rehearsal. Run it at a controlled effort, not all out.
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.