Tell the generator when your race is, how much you run now and how many days a week you can train. It builds a personalized week-by-week marathon schedule with gradual long runs, cutback weeks, a three-week taper and pace targets, ready to print or add to your calendar.
Last updated:
Weekly distancelong run other runs
Training pacesfrom your goal time
RestEasyWorkoutLong runRace
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How to use the Marathon Training Plan Generator
Pick your race date. The plan ends on that day, and long runs fall on the same weekday.
Enter what you run now: your average weekly distance and your longest run in the last month.
Choose your level and runs per week. Beginners do best with 4 runs; advanced runners get a second weekly workout with 5 or 6.
Add a goal time (optional) such as 4:15 to see easy, tempo, interval and marathon paces.
Review the week-by-week calendar, then download it as .ics for Google Calendar, Apple Calendar or Outlook, or print it.
How the plan is built
The generator counts back from your race date in 7-day blocks, so every week ends on your race weekday with the long run. It then splits the plan into four phases:
Base (first third): mostly easy running, with hills, fartlek or strides to build strength and form.
Build (second third): weekly distance keeps rising; tempo runs and intervals at 10K pace develop your aerobic engine.
Peak (final third before the taper): the longest runs, marathon-pace sessions and, for intermediate and advanced runners, long runs that finish at goal pace.
Taper (last 3 weeks): about 75%, then 55% of peak volume, then race week with short easy runs and a brief pace check.
Weekly distance starts at what you run now and climbs toward a level-based target (about 38 mi / 61 km for beginners, 48 mi / 77 km intermediate, 60 mi / 97 km advanced, but never more than double your current distance), growing roughly 10% per week. The long run grows by at most 2 miles (about 3 km) a week, and every fourth week is a cutback week at about 80% volume. The rest of the weekly distance is divided between one workout (two for advanced runners on 5 or 6 days) and easy runs.
Typical marathon training benchmarks
Level
Plan length
Runs per week
Peak weekly distance
Longest run
First marathon
16–20 weeks
3–4
30–40 mi (48–64 km)
18–20 mi (29–32 km)
Intermediate
16–18 weeks
4–5
40–55 mi (64–89 km)
20 mi (32 km)
Advanced
12–18 weeks
5–6+
55–70+ mi (89–113+ km)
20–22 mi (32–35 km)
Marathon training tips
Most running should be easy. If you cannot hold a conversation, slow down. Easy miles build endurance with less injury risk.
Practice fueling on long runs. Try the gels, drinks and breakfast you plan to use on race day, aiming for about 30 to 60 g of carbohydrate per hour on runs over 90 minutes.
Sleep and recover. Adaptation happens between sessions. A missed run is better than running through sharp or worsening pain.
Don't make up missed weeks. If you lose a week to illness, repeat the previous week rather than jumping ahead.
Run the first half controlled. Starting 10 to 15 seconds per mile slower than goal pace is far better than going out too fast.
This plan is general guidance for healthy adults. If you have a medical condition, are returning from injury or are new to exercise, check with a doctor before starting.
Frequently asked questions
How many weeks do I need to train for a marathon?
Most plans for first-time marathoners last 16 to 20 weeks, assuming you can already run about 15 to 20 miles (25 to 30 km) per week. Experienced runners with a solid base often use 12 to 16 weeks. This generator accepts 8 to 24 weeks and warns you when the time frame is short.
How long should my longest training run be?
Most marathon plans peak with a long run of 18 to 22 miles (29 to 35 km) about three weeks before race day. This generator peaks at 20 miles (32 km) for beginner and intermediate plans and 22 miles (35 km) for advanced plans, if there is enough time to build up safely.
How fast should I increase my mileage?
A common guideline is to increase weekly distance by no more than about 10% per week and to include an easier cutback week every three or four weeks. The generator follows both: weekly totals grow gradually from your current distance and every fourth week drops by about 20%.
What is a marathon taper?
The taper is the final two to three weeks when you reduce training so your body can recover and absorb the work. In this plan, weekly distance drops to about 75% of the peak, then 55%, then race week, while a few short faster sessions keep your legs sharp.
How are the training paces calculated?
Marathon pace is your goal time divided by 42.195 km. Half-marathon and 10K equivalent paces come from the Riegel formula T2 = T1 × (D2 / D1)^1.06, used for tempo runs and intervals. Easy runs are about 13 to 25% slower than marathon pace and long runs about 8 to 18% slower.
How do I add the plan to Google Calendar or my phone?
Press Download calendar (.ics), then import the file: in Google Calendar use Settings, Import & export; on iPhone or Mac open the file with Calendar; in Outlook use File, Open & Export, Import. Each run becomes an all-day event with workout details.
Can I move workouts to other days?
Yes. Keep at least one easy day or rest day between hard sessions (workouts and long runs) and avoid two long efforts back to back. Swapping a rest day with an easy day within the same week is fine.
Are all the tools on FreeToolCabin tested for quality and accuracy?
Yes! Every tool on our site undergoes automated Q/A testing in real browser environments to ensure high precision, correct output, and zero errors. If you happen to spot a bug or have a suggestion, please contact us at [email protected] and our team will review it right away.