Free Marathon training plans
Community-sourced Marathon training plans for every level, laid out week-by-week. Free to follow — no login, no paywall. Not sure which to pick? Compare them, or get your paces from a recent time.
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
Read the method and find its official source
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
The famous 'Pfitz' plan from Advanced Marathoning: 18 weeks peaking at 55 mpw, built on lactate-threshold runs and midweek medium-long runs.
18 weeks / 6 days a week
Read the method and find its official source
Marathon training guides
What Is a Tempo Run? The Workout Every Distance Runner Needs
What a tempo run is, why running at threshold pace makes you faster, how to structure the workout, and how often to add it to your training week.
Hill Training for Runners: How to Use Hills to Get Faster
Why hill training makes you faster on flat ground, how hill repeats and hill strides differ, and how to add them to any training plan without injury.
How to Fuel for Long Runs
What to eat before, during and after a long run, with carbohydrate targets, a worked gel example, hydration guidance and original sources.
How Many Rest Days Per Week Do Runners Need?
How many rest days runners actually need, when to take them, and the difference between rest and active recovery — for every training level.
Base Building for Runners: How to Build Your Aerobic Foundation
What base building is, why every runner needs it, how many weeks to spend, and how to structure a base phase before starting a race-specific plan.
Treadmill vs Outdoor Running: Which Is Better for Training?
The real differences between treadmill and outdoor running — effort, biomechanics, and when each option serves your training better.
The Run/Walk Method: How to Use Walk Breaks to Run Farther and Faster
What the run/walk method is, which ratios to use, how walk breaks let beginners and veterans cover more distance — and whether they slow you down.
Negative Splits: How to Run the Second Half of a Race Faster
What negative splits are, why running the second half faster leads to better times, and how to pace a race so you finish strong instead of fading.
How to Run in the Heat: Summer Running Tips That Actually Work
How heat and humidity slow you down, when to adjust your pace, how to stay safe, and the practical changes that keep training on track through summer.
Strength Training for Runners: What to Do and When
How to add strength training to your running plan — which exercises matter most, how often to lift, and when to schedule it so it helps rather than hurts.
How to Avoid Hitting the Wall in a Marathon
What hitting the wall means, why it happens near mile 20, and how to prevent it with smarter pacing, carb-loading, and race-day fueling.
Marathon Taper: How to Reduce Training Before Race Day
How to taper for a marathon — when to cut mileage, what to keep, how to beat taper madness, and why the final three weeks define your race.
How Long Does It Take to Train for a Race?
How many weeks you need to train for a 5K, 10K, half marathon, or marathon — based on your current fitness — plus the right plan for each.
How to Choose a Running Training Plan
A simple framework for picking the right running plan by your goal, experience, weekly mileage, and time — plus how Higdon, Pfitzinger, and Hansons differ.