16-Week Marathon Training Plan

Free 16-week marathon training plan for intermediate runners. Week-by-week periodized schedule with daily workouts and pace zones. Export to Google Calendar.

A 16-week marathon plan is designed for runners who already have a solid base and want focused, structured preparation. Four phases, 16 weeks, one finish line.

16 weeks of marathon-specific periodization
Ideal for intermediate runners with existing base mileage
Long runs peaking at 30–32 km, 3 weeks out
Export to Google or Apple Calendar with one click

How to follow a 16-week marathon training plan

Build a structured 16-week marathon training schedule

Select Marathon: Choose Marathon as your goal race distance
Set your race date: Enter your race date — the plan will count back 16 weeks
Choose intermediate level: Select Intermediate or set your current fitness level
Generate and export: Get your week-by-week plan and export to calendar

Frequently asked questions

Is 16 weeks enough time to train for a marathon?

Yes, for runners who are already running regularly (30+ km per week). A 16-week marathon plan assumes you have an aerobic base in place. If you're starting from scratch or returning from a break, consider a 20-week plan to build the base first.

What should my long run peak be in a 16-week marathon plan?

Peak long run in a 16-week plan is typically 30–32 km, completed 3 weeks before race day. This gives enough time to taper while maintaining race fitness. The final 3 weeks reduce volume significantly while keeping intensity.

How many days per week does a 16-week marathon plan require?

Most 16-week marathon plans run 5 days per week: one long run, one tempo run, one interval session, and two easy recovery runs. Experienced runners can add a 6th day as an extra easy run.

Plan length and phase structure

Plan length and phase split by race and fitness level (weeks)
Race	Level	Total	Base	Development	Sharpening	Taper
5K	Beginner	8	2	2	2	1
5K	Intermediate	10	3	2	3	1
5K	Advanced	12	4	3	3	1
10K	Beginner	10	3	2	3	1
10K	Intermediate	12	4	3	3	1
10K	Advanced	14	5	4	3	1
Half Marathon	Beginner	12	4	3	2	2
Half Marathon	Intermediate	14	4	3	4	2
Half Marathon	Advanced	16	5	4	4	2
Marathon	Beginner	16	5	4	4	2
Marathon	Intermediate	18	6	5	4	2
Marathon	Advanced	20	7	5	5	2

Method and sources

The numbers on this page are computed with the same code as the TrainPace calculators, from these published methods. They are training guidance, not medical advice.

Daniels, J. Daniels' Running Formula. Human Kinetics — VDOT, training zones, and equivalent race times.
Daniels, J. & Gilbert, J. (1979). Oxygen Power: Performance Tables for Distance Runners — the oxygen-cost and %VO2max equations behind VDOT.

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