Free running training plans
Compare complete schedules you can follow here and training-method overviews that link to their official sources. Choose by distance, experience and the days you can train each week.
Unsure where to start? Our guide to choosing a training plan helps you check the first week against your current running.
Marathon plans
3 plans · Clear filters
Beginner
Hal Higdon — Marathon Novice 1
The go-to first-marathon plan: 18 weeks, four runs a week, long runs marching up to 20 miles. Finish-focused, no speedwork.
18 weeks / 4 days a week
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Intermediate
Hansons Marathon Method
A high-frequency plan built on 'cumulative fatigue' — six runs a week, goal-pace tempo runs, and a deliberately capped 16-mile long run.
18 weeks / 6 days a week
Read the method and find its official source
Advanced
Pfitzinger 18/55
Pfitz 18/55 is the Pfitzinger marathon plan from Advanced Marathoning: 18 weeks of training, peaking at 55 miles (89 km) per week. It combines long runs, tempo work and midweek medium-long runs.
18 weeks / 5 days a week
Read the method and find its official source