Get a week-by-week training plan for a half marathon or marathon, built around your race date, your current longest run and how many days a week you can run.
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How the plan is built
- Long run: builds steadily from your current longest run to a peak of 18 to 20 km for a half marathon, or 32 to 34 km for a marathon.
- Cut-back weeks: every fourth week is lighter so your body can adapt.
- Taper: the last 2 weeks (half) or 3 weeks (marathon) get easier so you start the race fresh.
- Other runs: mostly easy. The intermediate plan adds a tempo run and, with 4 or more runs a week, intervals.
How long do you need?
| Race | Beginner | Already running regularly |
|---|---|---|
| Half marathon | 12 to 16 weeks | 8 to 12 weeks |
| Marathon | 16 to 20 weeks | 12 to 16 weeks |
Before starting a marathon plan, you should be able to run comfortably for 30 to 45 minutes. If not, try a Couch to 5K plan first.
Training tips
- Run most miles at an easy, conversational pace.
- Increase your weekly distance gradually; a jump of much more than 10% a week raises injury risk.
- Practise your race-day drinks, gels and kit on long runs.
- Rest is part of training. If something hurts in a way that doesn’t ease, stop and get it checked.
Frequently asked questions
How many weeks do I need to train for a marathon?
Usually 16 to 20 weeks for a first marathon, or 12 to 16 if you already run regularly.
What should my longest run be before a marathon?
Most plans peak at around 32 km (20 miles), about 3 weeks before race day.
How many days a week should I run?
3 to 5. Beginners often do best with 3 or 4 runs and rest days in between.
What is a taper?
Reducing your training in the final weeks so you start the race rested.
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