Free half marathon to marathon training plan (16 weeks)
Free in The Next Race. Account required.
16 weeks
5
3h 01m–6h 46m
3h
42.2 km
A 16-week plan for runners who have finished a half marathon and want to step up to the full distance. Five runs a week: a quality session, a tempo run from week 5, two easy runs and a long run that builds from 1h 40m to 3 hours, finishing at marathon effort in the build weeks. Recovery weeks fall at 4, 8 and 12, the load peaks in week 13, and a three-week taper leads into race day.
Week by week
How it works in The Next Race
Add it to your calendar
Pick a start date, or pick your race date and the plan lines up behind it. You get your own copy, so you can move, edit or delete any session.
Set your zones
The test sessions set your training zones, so the targets fit your current fitness rather than someone else's.
Train with your devices
Workouts sync to Garmin and Wahoo, completed activities come back from Garmin, Strava and Polar, and indoor rides can run on a smart trainer.
Race guides
San Francisco Marathon
Cross the Golden Gate Bridge through the fog on one of America's most challenging and iconic urban marathon courses.
Sydney Marathon
Cross the Harbour Bridge and finish at the Opera House in Australia's emerging World Marathon Major.
Tokyo Marathon
A spectacular tour of Tokyo's contrasts, from neon-lit Shinjuku to the serene Imperial Palace.
Related posts
How to Build Your First Marathon Training Plan
A comprehensive guide to creating your first marathon training plan, from setting goals to structuring your weekly workouts.
Marathon Training With a Full-Time Job: What Actually Works
A realistic marathon plan for busy professionals—time-boxed sessions, split runs, and smart recovery.
How to Train for a Marathon on the Treadmill (Winter Survival Guide)
A practical winter marathon plan using the treadmill—structure, pacing, boredom-busters, and when to head outside.
More running plans
Marathon (16 weeks)
A free 16-week marathon plan: six runs a week, a long run that builds to 2h 45m, a recovery week every fourth week, a peak in week 13 and a three-week taper.
16 weeksMarathon (20 weeks)
A free 20-week marathon plan with a gentle build: five runs a week, a long run that grows to 3 hours, a recovery week every fourth week and a three-week taper.
20 weeksSub-4 hour marathon
A free 16-week plan to break 4 hours in the marathon: six runs a week, goal-pace sessions at 5:41 per km (9:09 per mile) and long runs to 3h 10m.
16 weeksCouch to 5K
A free 9-week couch to 5K plan: three run-walk sessions a week that build to 25 minutes of continuous running, finishing with your first 5K.
9 weeks