26.2 miles · 18 weeks
18-week marathon training plan
Eighteen weeks is the most popular marathon plan length for good reason: enough time to build mileage safely, and enough time to recover from a missed week.
This sample suits a runner at 20 miles a week running 5 days. Two quality sessions a week arrive in the build phase, weekly mileage climbs to 45 miles and the long run reaches 20 miles before a 3-week taper.
The plan
18-week marathon plan: week by week
Intermediate runner, 5 runs a week, starting from 20 miles a week. 18 weeks to race day.
- 18
- weeks
- 45
- mi peak week
- 20
- mi longest run
- 568
- 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 mi | Steady run 4 mi |
| 4 | Baserecovery | 18 mi | 7 mi | Steady run 3 mi |
| 5 | Base | 26 mi | 11 mi | Steady run 4 mi |
| 6 | Build | 28.5 mi | 12 mi | Intervals 4 mi · Tempo run 4.5 mi |
| 7 | Build | 31 mi | 13 mi | Intervals 4.5 mi · Tempo run 5 mi |
| 8 | Buildrecovery | 23 mi | 9 mi | Intervals 3 mi |
| 9 | Build | 34 mi | 14.5 mi | Intervals 5 mi · Tempo run 5.5 mi |
| 10 | Build | 37 mi | 15.5 mi | Intervals 5.5 mi · Tempo run 6 mi |
| 11 | Build | 40.5 mi | 16.5 mi | Intervals 6 mi · Tempo run 6.5 mi |
| 12 | Buildrecovery | 30 mi | 11.5 mi | Intervals 4.5 mi |
| 13 | Peak | 44.5 mi | 17.5 mi | Marathon-pace run 7.5 mi · Cruise mile repeats 6.5 mi |
| 14 | Peak | 45 mi | 18.5 mi | Marathon-pace run 7.5 mi · Cruise mile repeats 6.5 mi |
| 15 | Peak | 45 mi | 20 mi | Marathon-pace run 7.5 mi · Cruise mile repeats 6.5 mi |
| 16 | Taper | 33.5 mi | 13 mi | Short tempo 5.5 mi |
| 17 | Taper | 24.5 mi | 9 mi | Short tempo 4 mi |
| 18 | Race week | 41 mi | 26.2 mi | Race week: easy runs, then race day |
Sample week
18-week marathon plan: a peak week, day by day
Week 14 of 18, 45 miles. Every run in your own plan comes with its distance, structure and target pace.
Week 14 of 18
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're planning a marathon about four and a half months out.
- You run four or five days a week.
- You want room in the plan for a missed week or two.
How to adjust it
- Prefer fewer runs? Pick three or four days and the plan rebalances.
- Have a recent race? Add it to get personal paces for every run.
- Travelling mid-plan? Swap sessions within the week.
Why this 18-week marathon plan works
Room to adapt
More weeks means smaller jumps. Your mileage rises gradually with planned down weeks.
Balanced intensity
Most running stays easy; one interval session and one tempo run carry the hard work.
Fuelling practice
Use long runs over 90 minutes to rehearse gels, drinks and race breakfast.
18-week marathon plan FAQ
Is 18 weeks enough for a first marathon?
Yes. Eighteen weeks is a great length for first-timers who can already run three to five miles comfortably.
How many long runs of 20 miles should I do?
One or two is plenty. Many runners do best peaking once, about three weeks before race day. This sample peaks at 20 miles.
Can I change my long run day?
Yes. Pick any day in the builder and the rest of the week rearranges around it.
How many miles a week will I run?
This sample builds from 20 to 45 miles a week. Yours starts from whatever you run now.
What happens in the taper?
Mileage drops over the last 3 weeks while short, sharp sessions keep your legs feeling quick.
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.