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 + link to 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 + link to 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 + link to official plan
Marathon training guides
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.