A 12-week marathon plan on four sessions a week for a 4:30 finish: every pace given, long run building to 28 km.
If one of these is not true, a longer plan will take you further than a short one followed halfway.
| Pace | min/km | What it feels like |
|---|---|---|
| Easy | 7:15 – 7:45 | The pace most of this plan is run at. If you cannot hold a conversation, it is too fast. |
| Long run | 7:30 | A little firmer than easy, never hard. |
| Marathon pace | 6:24 | Race-day pace — the one that produces the target time. |
| Threshold | 5:54 | The pace you could hold for about an hour in a race. |
| Interval | 5:20 | For the short repetitions. Fast, but never gasping. |
Set the rhythm of the weeks. Nothing hard: the body learns regularity before load.
Easy run45 min
Conversational pace: you should be able to talk.
Short intervals59 min
8 × 400 m at Interval pace, with a recovery between repetitions.
Easy run50 min
Conversational pace: you should be able to talk.
Long run14 km
14 comfortable km from start to finish. If it feels hard, it is too fast.
Lengthen the long run, bring in threshold work.
Easy run45 min
Conversational pace: you should be able to talk.
Threshold50 min
20 continuous minutes at Threshold pace.
Easy run50 min
Conversational pace: you should be able to talk.
Long run16 km
16 comfortable km from start to finish. If it feels hard, it is too fast.
First meeting with marathon pace, in short blocks.
Easy run50 min
Conversational pace: you should be able to talk.
Middle intervals69 min
6 × 800 m at Interval pace, with a recovery between repetitions.
Marathon pace56 min
2 × 10 minutes at Marathon pace pace, 3 minutes recovery.
Long run18 km
18 comfortable km from start to finish. If it feels hard, it is too fast.
A down week. It is in recovering that the last three weeks turn into fitness.
Easy run40 min
Conversational pace: you should be able to talk.
Threshold45 min
15 continuous minutes at Threshold pace.
Easy run45 min
Conversational pace: you should be able to talk.
Long run14 km
14 comfortable km from start to finish. If it feels hard, it is too fast.
Load picks up again, with race pace inside the long run.
Easy run50 min
Conversational pace: you should be able to talk.
Long intervals71 min
5 × 1000 m at Interval pace, with a recovery between repetitions.
Easy run50 min
Conversational pace: you should be able to talk.
Long run20 km
20 km, the last 5 at marathon pace.
Volume nears its maximum, and so does specificity.
Easy run50 min
Conversational pace: you should be able to talk.
Threshold blocks69 min
3 × 10 minutes at Threshold pace, 3 minutes recovery.
Marathon pace60 min
30 continuous minutes at Marathon pace pace.
Long run22 km
22 km, the last 8 at marathon pace.
A second down week. The body digests the two biggest ones.
Easy run45 min
Conversational pace: you should be able to talk.
Short intervals59 min
8 × 400 m at Interval pace, with a recovery between repetitions.
Easy run45 min
Conversational pace: you should be able to talk.
Long run18 km
18 comfortable km from start to finish. If it feels hard, it is too fast.
Specific block: a step between the down week and the peak, not a second summit.
Easy run50 min
Conversational pace: you should be able to talk.
Threshold blocks68 min
2 × 15 minutes at Threshold pace, 4 minutes recovery.
Easy run45 min
Conversational pace: you should be able to talk.
Long run24 km
24 km, the last 8 at marathon pace.
The heaviest week of the plan. No more intervals at this stage: what carries marathon pace is threshold.
Easy run50 min
Conversational pace: you should be able to talk.
Threshold blocks60 min
2 × 12 minutes at Threshold pace, 3 minutes recovery.
Marathon pace75 min
45 continuous minutes at Marathon pace pace.
Long run28 km
28 km, the last 9 at marathon pace.
The taper begins. Volume drops, intensity stays — that is what brings the form up.
Easy run45 min
Conversational pace: you should be able to talk.
Threshold50 min
20 continuous minutes at Threshold pace.
Easy run45 min
Conversational pace: you should be able to talk.
Long run24 km
24 km, the last 6 at marathon pace.
Less again. The temptation to add is this week's main danger.
Easy run40 min
Conversational pace: you should be able to talk.
Marathon pace50 min
20 continuous minutes at Marathon pace pace.
Easy run40 min
Conversational pace: you should be able to talk.
Long run16 km
16 comfortable km from start to finish. If it feels hard, it is too fast.
Race week. Sleep, eat, and arrive fresh on the line.
Easy run35 min
Conversational pace: you should be able to talk.
Pace reminder48 min
4 × 400 m at Marathon pace pace, with a recovery between repetitions.
Easy run25 min
Conversational pace: you should be able to talk.
Marathon42.195 km
Race day.
Stibia exports this plan to your watch, on the days you run, with your long session on the day you choose, and the plan ending on your race date.
Create a free accountThis plan is general training material and does not replace medical advice. If it hurts, stop and see someone.