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.
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/week
Guide plus link to the official plan
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/week
Guide plus link to the official plan
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/week
Guide plus link to the official plan
Marathon training guides
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.
How to Fuel for Long Runs
When to start fueling, how much carbohydrate to take per hour, what to use, and how to practice race-day nutrition before it counts.
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.
Fueling Long Runs: What to Eat and Drink on the Road
What to eat before, during, and after long runs — how many carbs, fluids, and electrolytes you need, and a simple race-ready fueling strategy.
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.