Running plans
Running training plans from 5K to marathon
A structured running plan balances easy aerobic miles, quality tempo and interval sessions, and a progressive long run — periodized over 12–20 weeks toward your goal race with a calculated taper.
Marathon and half-marathon training fails when every run is moderate effort. The 80/20 approach — mostly easy running with two quality sessions per week — builds durability without burnout. Long runs peak 3–4 weeks before race day, then volume drops during taper.
Vo2Max builds running plans from your threshold pace or heart rate, weekly availability, and race date. Easy days stay easy, hard days have clear targets, and recovery weeks prevent load spikes that cause injury.
- Plans for 5K through full marathon distances
- Long run progression with cutback recovery weeks
- Tempo, interval, and easy aerobic sessions balanced to your schedule
- Marathon and half-marathon taper built into the algorithm
Frequently asked questions
How many weeks for marathon training?
Most runners need 16–20 weeks from a base of 15–25 miles per week. Beginners may extend to 24 weeks with more aerobic buildup.
How long should my longest run be?
Marathon long runs typically peak at 20–22 miles or 3 hours, whichever comes first. Half marathon plans often peak at 12–14 miles.
How many rest days per week?
Most plans include 1–2 full rest or cross-training days. Easy running fills most other days; two quality sessions handle intensity.