A marathon training plan typically spans 16–20 weeks with a progressive long run peaking at 20–22 miles, 2 quality sessions per week, and a 2–3 week taper reducing volume by 25–40% before race day.
Who this is for
Runners targeting a marathon who currently run 15–25 miles per week and can complete a 10-mile long run.
16-week phase breakdown
| Phase | Weeks | Weekly mileage | Long run |
|---|---|---|---|
| Base | 1–4 | 20–30 mi | 10–13 mi |
| Build | 5–12 | 30–45 mi | 14–20 mi |
| Peak | 13–14 | 40–50 mi | 20–22 mi |
| Taper | 15–16 | 25–35 mi | 8–10 mi |
Quality sessions
One tempo or marathon-pace session per week (e.g. 6–8 miles at goal pace).
One interval or hill session (e.g. 6 × 1 mile at half marathon pace).
All other runs easy (Zone 1–2).
Sample build week (40 mi)
- Mon: Rest or cross-train
- Tue: 8 mi easy
- Wed: 6 mi with 4 mi at marathon pace
- Thu: 6 mi easy
- Fri: Rest
- Sat: 18 mi long run (easy pace)
- Sun: 4 mi recovery
Common mistakes
- Running long runs too fast — they should be 45–90 sec/mile slower than marathon pace.
- Increasing weekly mileage more than 10% per week.
- Skipping the taper or running 20+ miles only 1 week before the race.
Using Vo2Max
Vo2Max builds periodized running plans from 5K to marathon — adjusting long runs, tempo sessions, and taper weeks to your race date and weekly availability.
Related guides
Running
Half Marathon Training Plan (12–16 Weeks)
Structure a 12–16 week half marathon training plan with long runs, tempo work, and race-week taper. For runners targeting 13.1 miles.Running
How to Taper for a Marathon
Marathon taper guide: reduce volume 25–40% over 2–3 weeks while keeping short race-pace efforts. Avoid detraining and arrive fresh on race day.Running
Long Run Training: Pacing, Distance & Recovery
How to structure long runs for marathon and half marathon training. Pacing guidelines, nutrition practice, and how long your longest run should be.Fundamentals
What Is Periodization in Endurance Training?
Periodization structures your season into Base, Build, Peak, and Taper phases. Learn how to periodize cycling, running, and triathlon training for race day fitness.
Frequently asked questions
How long should a marathon training block be?
16–20 weeks for most runners. Beginners may benefit from 20–24 weeks.
What is the longest run in marathon training?
20–22 miles, completed 3 weeks before race day.
How many miles per week for marathon training?
Peak weekly mileage of 35–55 miles depending on goal time and experience.
How many days a week should I run?
4–5 running days with 1–2 rest or cross-training days.