Welcome to our complete, all-access database of free marathon training plans.
All our readers have completely free access to all of our marathon plans, in a variety of formats.
5k plans :: 10k plans :: half marathon plans :: marathon plans :: ultra plans :: triathlon plans
quick links for direct access to the plans:
Beginner + Novice Training Plans
Intermediate Training Plans
- 16 Week Marathon Training Plan
- 12 Week Marathon Training Plan
- Sub 4-Hour Marathon Training Plan
- Sub 3:30 Marathon Training Plan
- 8 Week Marathon Training Plan
Advanced Marathon Training Plans
- Sub 3-Hour Marathon Training Plan
- 20 Week Advanced Marathon Training Plan
- 20 Week *Intense* Advanced Marathon Training Plan
Marathon Training Plans: Frequently Asked Questions
1. How Does All This Work?
We’ve decided that the best thing we can do for our readers is simply sharing all our training plans, for free, forever.
Below you can find all our marathon training plan in a variety of formats:
- PDF in both miles and kilometers, ready to print and start marking off,
- Google Sheets, which allows you to make your own version in Google Sheets or Microsoft Excel and customize the plan as you see fit,
- Printable, an eye-catching and motivating 1-pager
- TrainingPeaks plan, which you can sync to your training device (Garmin, etc.) Note that these are premium plans which you do have to pay a for – but we do our best to keep our prices fair.
2. Do I Need To Pay For Anything?
No, all the plans are free.
Only if you want to get the TrainingPeaks version do you need to pay for that, but it’s entirely optional.
3. Do I Need To Sign Up For Something?
All we ask before we share the plans with you is that you share your email address; this stops our plans from just being spread unfettered across the internet and allows us to send you more relevant training information to your inbox.
If you don’t want to receive any emails, just unsubscribe at any time.
4. What Is Grow?
It’s the system we use to manage access to these plans.
5. Which Plan Is Right For Me?
Deciding which marathon training program is right for you is a personal choice โ it depends on your current running ability, how long you have until your marathon, and what your marathon goals are.
Whether youโre looking to train for your first full marathon after completing a half marathon, or youโre completely new to running โ there is an option for you.
Check out the notes alongside each plan to help you choose!
6. Why Don’t The Weekly Mileage Totals Seem To Add Up Correctly?
Some of the plans have interval training sessions, which should include 1.5 miles of warm-up and 1.5 miles of cool-down running.
This is explained in the notes attached to the plan, but not explicitly noted on the plan – so some people don’t count these when adding up the weekly mileage.
7. Who Designed These Marathon Training Plans?
Hi!
Iโm Thomas, a UESCA-certified running coach and ultra-runner.
Iโve worked with hundred of runners, and developed these training plans through ongoing research, my work with other marathon runners, and personal experience.
I am always reviewing the best marathon training practices and update the plans as required!
How To Use The Google Sheets + Download MS Excel Plans