26.2 miles · 20 weeks
20-week marathon training plan
Twenty weeks gives you room to build patiently, which makes it ideal if you're coming back from a break or just want a gentler ramp toward race day.
This sample starts at 14 miles a week over 5 short runs. The extra weeks go mostly into the base phase, so easy mileage grows steadily to 36 miles a week and the long run reaches 18 miles before a 3-week taper.
The plan
20-week marathon plan: week by week
Beginner runner, 5 runs a week, starting from 14 miles a week. 20 weeks to race day.
- 20
- weeks
- 36
- mi peak week
- 18
- mi longest run
- 444
- 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 | 14 mi | 7 mi | Easy running and strides |
| 2 | Base | 15 mi | 8 mi | Easy running and strides |
| 3 | Baserecovery | 11 mi | 5.5 mi | Recovery week: all easy |
| 4 | Base | 16.5 mi | 9 mi | Easy running and strides |
| 5 | Base | 18 mi | 9.5 mi | Easy running and strides |
| 6 | Baserecovery | 13.5 mi | 6.5 mi | Recovery week: all easy |
| 7 | Build | 19.5 mi | 10.5 mi | Tempo run 3 mi |
| 8 | Build | 21 mi | 11.5 mi | Tempo run 3.5 mi |
| 9 | Buildrecovery | 15.5 mi | 8 mi | Recovery week: all easy |
| 10 | Build | 23 mi | 12.5 mi | Tempo run 3.5 mi |
| 11 | Build | 25 mi | 13.5 mi | Tempo run 4 mi |
| 12 | Buildrecovery | 18.5 mi | 9 mi | Recovery week: all easy |
| 13 | Build | 27.5 mi | 15 mi | Tempo run 4.5 mi |
| 14 | Build | 30 mi | 16 mi | Tempo run 5 mi |
| 15 | Peakrecovery | 22.5 mi | 11 mi | Recovery week: all easy |
| 16 | Peak | 33 mi | 17 mi | Marathon-pace run 5.5 mi |
| 17 | Peak | 36 mi | 18 mi | Marathon-pace run 6 mi |
| 18 | Taper | 27 mi | 11.5 mi | Short tempo 4.5 mi |
| 19 | Taper | 19.5 mi | 8 mi | Short tempo 3 mi |
| 20 | Race week | 38 mi | 26.2 mi | Race week: easy runs, then race day |
Sample week
20-week marathon plan: a peak week, day by day
Week 17 of 20, 36 miles. Every run in your own plan comes with its distance, structure and target pace.
Week 17 of 20
Peak- MonRest
- TueEasy runRPE 3 to 4 · conversational4mi
- WedMarathon-pace runGoal race effort6mi
- ThuEasy runRPE 3 to 4 · conversational4mi
- FriRest
- SatEasy runRPE 3 to 4 · conversational4mi
- SunLong runRPE 3 to 4 · conversational18mi
Who this plan is for
- You're returning to running or starting from a modest base.
- You'd rather run five shorter runs than four longer ones.
- Your race is about five months away.
How to adjust it
- Prefer four runs a week? The plan shifts the mileage onto fewer days.
- Race further away? The builder starts the plan later and asks you to hold steady until then.
- Already running more? A 16 or 18-week plan will do.
Why this 20-week marathon plan works
Long base phase
Weeks of easy running build tendons, bones and aerobic fitness, the foundation everything else stands on.
Buffer for life
Twenty weeks leaves room for a missed week from illness or travel without derailing your race.
Five short runs
Spreading the miles over more days keeps each run short and easy on the body.
20-week marathon plan FAQ
Is 20 weeks too long for marathon training?
Not if you're starting from low mileage. Experienced runners may prefer 16 weeks, but a longer plan reduces injury risk for newer runners.
When should I start a 20-week plan?
Count back 20 weeks from your race date. PaceLadder does this automatically and starts your plan on a Monday.
Will I peak too early?
No. Peak mileage and the longest runs come in the last six weeks before the taper.
How far is the longest run?
This sample builds to 18 miles. Every third week the long run eases back so you recover.
How much will I run at the peak?
This sample tops out at 36 miles a week. Yours depends on your starting mileage and level.
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.