Free 20-week marathon training plan
Free in The Next Race. Account required.
20 weeks
5
2h 36m–6h 54m
3h
42.2 km
A 20-week marathon plan with a gentle build, a good fit for a first marathon. Five runs a week: a quality session, two easy runs, a tempo run from week 9 and a weekend long run that builds to 3 hours. A threshold test opens week 1, every fourth week is a recovery week, the load peaks in week 17, and a three-week taper takes you into race day. Efforts are set by pace and RPE.
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.
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