Use this guide to find free marathon training plans that work with your schedule and help you reach your marathon race goals.

• How Much Time Do You Need to Train for a Marathon?
• Free Marathon Training Plans
• Marathon Training Plan: Beginner
• Marathon Training Plan: Intermediate
• Marathon Training Plan: Advanced

When you’re considering how to train for a marathon, it’s important to know that the strategies that work best for you are likely to be different from the strategies that work best for another runner. That’s why there are a variety of running shoes, running watches, energy gels, you name it.

Finding what works best for each of us is as personal as it gets, and the right marathon training plan is no different. There’s no “best way to train for a marathon” — it’s not one-size-fits-all. The best running training plan for you depends on your running level, your goals, your scheduling needs, and more.

How Much Time Do You Need to Train for a Marathon?

The short answer is, it depends. While I believe an ideal training schedule for the marathon distance is 20 weeks, there are a number of plans that fall outside of this timeframe and running coaches who have different preferences. The right length also depends on your fitness level and race goals.

For example, for runners who have a good training base — they’ve been running at least 20 miles per week — a 16-week plan may be enough to get them across the finish line. However, first-time marathon runners or runners aiming for a marathon PR may benefit from a plan that’s at least 20 weeks. The longer the plan, the more time you have to build your endurance and focus on your speed. That said, I’d advise against following a plan that’s more than 30 weeks long to avoid potential injuries from overtraining.

Training for your first marathon? Read these tips from running coaches.

Free Marathon Training Plans

While customized training plans and running coaches are able to provide you with the most personalized marathon training schedule, experienced running coaches and brands have published a variety of marathon training plans that meet the needs and fitness levels of nearly any runner, from marathon training plans for beginners to plans with more complex workouts and higher weekly mileage geared toward intermediate and advanced runners. The challenge is finding the training schedule that’s best for you.

This guide is designed to help you navigate the free marathon training plans available online, with quick facts, workout descriptions, and direct links to each. Plans include Jeff Galloway’s 30-week marathon schedule for beginner runners and walkers which builds to a 26-mile long run; two 16-week intermediate plans from Women’s Running, including one based on time (three runs per week) and one based on miles (four runs per week); and PureGym’s 16-week advanced schedule with five runs per week that include up to 10- to 12-mile workouts and a peak long run of 22 miles.

Not seeing one that you like? Download a free Running Lifestyle training plan template to create your own. But be sure to first read this guide on writing your own training plan!

Disclaimer: Before choosing to follow any training program or the training advice provided in this article, be sure to consult with your physician about your health and medical concerns. Completing the workouts detailed in these training plans, and any medical consequences that result, is at your own risk.

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Marathon Training Plan: Beginner

Boston Marathon Training Plan Level 1
An important note about the Boston Athletic Association’s marathon training plans: These are designed specifically for runners participating in the Boston Marathon. While the B.A.A. states that these plans are not intended for other events, it is at each runner’s discretion if they choose to follow them. Level 1 has four running days per week and reaches 22-26 miles in week one, so runners should have some base training before starting this plan. Speed workout days are on Tuesdays, and long runs are varied between Saturdays and Sundays and often include marathon pace tempo segments. There’s a tempo run every other Friday, and rest days are scheduled for Mondays. Weekly mileage tops out around 38. (Refer to this pace chart as needed.)

• Length: 20 weeks
• Weekly Runs: 4
• Longest Run: 16-18 miles
• Level: Beginner

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Coach Jenny Hadfield’s Free Marathon Walk-Run and Run-Walk Training Plans
Coach Jenny Hadfield’s Walk/Run and Run/Walk full marathon training schedules are great choices for new runners looking to complete their first full marathon. The Walk-Run plan has a scheduled rest day on Sundays and cross-training day on Tuesdays. There are three walk-run workouts per week and two walk days. Saturday long runs start at 5 miles, alternating between 4 minutes of walking and 1 minute of running; the longest run is 20 miles in week 17, alternating between 3 minutes of walking and 1 minute of running. The Run-Walk plan’s rest day is also on Sundays, with cross-training days on Tuesdays and Thursdays. The other four days are run/walk workouts, starting at 40 minutes, alternating between 4 minutes of running and 1 minute of walking; the longest run is 20 miles in week 17, alternating between 5 minutes of running and 1 minute of walking. (These plans are viewable on Coach Jenny Hadfield’s website; for downloadable versions, an email address is required.)

• Length: 20 weeks
• Weekly Runs: 3 (Walk-Run plan); 4 (Run-Walk plan)
• Longest Run: 20 miles
• Level: Beginner

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Jeff Galloway’s Marathon Runners and Walkers Training Plan
For runners who don’t mind a long training schedule and prefer to only focus on building distance one day per week may enjoy Jeff Galloway’s Marathon plan. Runners should be comfortable completing a 30-minute run/walk to start week one. Above the training schedule, Galloway breaks down the run/walk intervals runners should aim for during their runs. Tuesday and Thursday runs are all 30 minutes, and an easy walk is scheduled for Fridays. Sunday long runs are where you get your mileage, starting at 3 miles and building up to 26 miles by week 26. Throughout the plan, six long run days incorporate a “magic mile” — a 1-mile time trial, intended to test your speed and use to adjust your long run paces for the following weeks.

• Length: 30 weeks (plus two post-race weeks)
• Weekly Runs: 3
• Longest Run: 26 miles
• Level: Beginner

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PureGym’s Beginner Marathon Training Plan
Ian Scarrott’s Beginner Marathon Training Plan incorporates marathon training tips, a glossary of terms used in the plan, stretching advice, pacing guidance, and more. The plan itself has three runs per week and starts at only 8 miles of total mileage in week one with a 4-mile long run, making it approachable for beginners and those just getting back into running shape. The three runs are not scheduled on specific days of the week, allowing flexibility. Aim for at least one day of rest between session two (the speed workout) and session three (the long run). Speed workouts include a mix of tempo runs, interval workouts, and fartleks (speed play). The longest long run is 20 miles in week 15, which includes 5 miles at marathon pace. (Scroll down the linked article to download the plan; no email address is required.)

• Length: 20 weeks
• Weekly Runs: 3
• Longest Run: 20 miles
• Level: Beginner

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Run for Good’s 22-Week Beginner Marathon Training Schedule
This 22-week Beginner Marathon plan by Run for Good includes four days of running, a dedicated cross-training day, a dedicated rest day, and an optional cross-training or rest day. Runs are not assigned to specific days of the week but should ideally be completed in order. Week one starts with runs of 2-3 miles, and mileage increases slightly throughout the plan (week 10 includes runs of 5, 4, 12, and 4 miles, for example). Weeks 12 through 19 incorporate a tempo run. Long runs increase and drop down every other week, reaching 20 miles in week 20.

• Length: 22 weeks
• Weekly Runs: 4
• Longest Run: 20 miles
• Level: Beginner

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Run for Good’s Beginner Marathon Run/Walk Training Schedule
Run for Good’s Beginner Marathon Run/Walk plan includes three runs per week, one walk recovery day, a cross-training day, a rest day, and an optional cross-training or rest day. While the workouts are not assigned to specific days of the week, aim to complete them in order. Scheduled for week one are 2-mile, 3-mile, and 4-mile run/walks, to be done in cycles of 2 minutes running and 1 minute walking. In week four, the run/walk ratio changes to 3:1, which continues throughout the rest of the plan. Long runs build by 1 mile each week until week eight (10 miles). Then they alternate by increasing and dropping back down, getting up to a long run of 18-20 miles in week 17. (For greater confidence on race day, try for 20 miles!)

• Length: 20 weeks
• Weekly Runs: 3
• Longest Run: 18-20 miles
• Level: Beginner

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Marathon Training Plan: Intermediate

Boston Marathon Training Plan Level 2
An important note about the Boston Athletic Association’s marathon training plans: These are designed specifically for runners participating in the Boston Marathon. While the B.A.A. states that these plans are not intended for other events, it is at each runner’s discretion if they choose to follow them. Level 2 has four to five running days per week and starts with 27-31 miles in week one (the long run is 9-11 miles). Runners should have decent base training of about 25 miles per week before starting this plan. Speed workout days are on Tuesdays and most Fridays. Long runs vary between Saturdays and Sundays and often include 10K, half marathon, or marathon pace tempo segments. Weekly mileage tops out at 41-47 in week 17. Rest days and cross-training days vary week to week. While listed as beginner to intermediate by the B.A.A., it is more suitable for intermediate runners given the mileage and workouts. (Refer to this pace chart as needed.)

• Length: 20 weeks
• Weekly Runs: 4-5
• Longest Run: 18-20 miles
• Level: Beginner to intermediate

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Nike Run Club’s Marathon Training Program
This marathon training plan is designed to be paired with the Nike Run Club training app’s audio version that guides you through workouts, but can also be completed on its own. There are five runs per week — three easy runs, one speed workout, and a long run. They are not assigned to specific days, providing scheduling flexibility. Speed days include a mix of interval, tempo, and fartlek workouts. These are a bit more complicated to follow than other plans (which is where the app’s audio guide can help). The plan includes a pace chart, a glossary of running workout terms referenced, and motivational advice to keep you going. (Note: Click “Download PDF Plan” to get the PDF; no email address is required.)

• Length: 18 weeks
• Weekly Runs: 5
• Longest Run: 18-22 miles
• Level: Intermediate

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PureGym’s Intermediate Marathon Training Plan
Ian Scarrott’s Intermediate Marathon Training Plan incorporates marathon training tips, a glossary of terms used in the plan, stretching advice, pacing guidance, and more. The plan itself includes four runs per week and starts with an easy run, two 5-mile workouts, and a 10-mile long run in week one. Starting weekly mileage is 23 miles, so runners should come into this plan with base training of around 20 miles per week. The four runs are not scheduled on specific days of the week, allowing flexibility. Aim for at least one day of rest between key workout sessions (long runs and speed workouts). Speed workouts include a mix of tempo runs, interval workouts, and fartleks. The 20-mile long runs in weeks 11 and 12 are the longest long runs and both incorporate segments at your goal marathon pace. Week 12 reaches 40 miles total. (Scroll down the linked article to download the plan; no email address is required.)

• Length: 16 weeks
• Weekly Runs: 4
• Longest Run: 20 miles
• Level: Intermediate

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Women’s Running 16-Week Marathon Training Plan
This 16-week program jumps in quickly with a speed workout and 7-mile long run in week one, so runners should have some base training. Runs are scheduled for Tuesdays, Thursdays, Fridays, and Sundays. Rest days are on Mondays and rest or cross-training days are on Wednesdays and Saturdays. The first four weeks start with one speed workout and increase to two (Tuesdays and Thursdays) by week five. These workouts vary between tempo runs, interval sets, and hill repeats, and range 4-8 miles per workout, increasing in mileage throughout the plan. The longest run is 20 miles in week 13.

• Length: 16 weeks
• Weekly Runs: 4
• Longest Run: 20 miles
• Level: Intermediate

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Women’s Running Marathon 3 Runs Per Week Training Plan
Focusing on time instead of distance, week one includes a 40-minute speed workout and an 80-minute long run. Runners should have a strong training base, working up to 70-minute long runs, before starting the Women’s Running marathon plan. The three running workouts are not scheduled on specific days, providing plenty of flexibility. That said, aim to follow the order of the workouts and schedule at least one rest day (or easy cross-training day) before and after your long run. Just because this plan has only three runs per week doesn’t mean it’s easy. Each run focuses on quality, with easy-pace runs hitting 90 minutes and select workouts incorporating 60 minutes at marathon pace.

• Length: 16 weeks
• Weekly Runs: 3
• Longest Run: 3-3.5 hours
• Level: Intermediate

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Marathon Training Plan: Advanced

Boston Marathon Training Plan Level 3
An important note about the Boston Athletic Association’s marathon training plans: These are designed specifically for runners participating in the Boston Marathon. While the B.A.A. states that these plans are not intended for other events, it is at each runner’s discretion if they choose to follow them. Level 3 has five to six running days per week and starts with 31-38 miles in week one (the long run is 11-13 miles). Runners should have good base training of around 30 miles per week before starting this plan. Speed workout days are on Tuesdays and most Fridays. Long runs vary between Saturdays and Sundays and generally include half marathon or marathon pace tempo segments. Weekly mileage tops out at 50-56 in week 16. Rest days and cross-training days vary week to week. While listed as intermediate to advanced by the B.A.A., it is more suitable for advanced runners given the mileage and workouts. (Refer to this pace chart as needed.)

• Length: 20 weeks
• Weekly Runs: 5-6
• Longest Run: 18-20 miles
• Level: Intermediate to advanced

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Boston Marathon Training Plan Level 4
An important note about the Boston Athletic Association’s marathon training plans: These are designed specifically for runners participating in the Boston Marathon. While the B.A.A. states that these plans are not intended for other events, it is at each runner’s discretion if they choose to follow them. Level 4 is the only plan to exceed 20 miles, with 18-21 in week 16 and 18-22 (with 8-10 miles at marathon pace) in week 17. Weekly mileage starts at 36-45 and builds to 50-60 in weeks 16 and 17. Speed workout days are on Tuesdays and most Fridays, and rest days are on Mondays. Long runs vary between Saturdays and Sundays and generally include 10K or marathon pace tempo segments. (Refer to this pace chart as needed.)

• Length: 20 weeks
• Weekly Runs: 6
• Longest Run: 18-22 miles
• Level: Advanced

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PureGym’s Advanced Marathon Training Plan
Ian Scarrott’s Advanced Marathon Training Plan incorporates marathon training tips, a glossary of terms used in the plan, stretching advice, pacing guidance, and more. The plan itself has five runs per week. It starts with 5-mile and 6-mile workouts, a long run of 10 miles, and a total of 30 miles in week one. Runners should be comfortable with higher mileage, as weeks 10, 11, and 12 all reach 50 miles. The five runs are not scheduled on specific days of the week, allowing flexibility. Aim for at least one day of rest (or an easy run) between key workout days. Speed workouts include a mix of tempo runs, interval workouts, and fartleks (speed play), which get up to 10-12 miles in peak training weeks. The longest long run is 22 miles in week 12, and many long runs include segments at half marathon and marathon pace. (Scroll down the linked article to download the plan; no email address is required.)

• Length: 16 weeks
• Weekly Runs: 5
• Longest Run: 22 miles
• Level: Advanced

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Are we missing a free marathon training plan that should be added to this list? Let us know at [email protected].

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FIND MORE TRAINING TIPS FROM RUNNING COACHES:

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10 Tips from Running Coaches on How to Increase Running Endurance

7 Running Coaches Share Recommended Cross-Training Workouts for Runners

8 Running Coaches Share Tips on What to Eat the Morning of a Half Marathon or Marathon

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