Complete marathon training with long runs, speed work, and tapering.
Our 18-week marathon plan is designed for runners who have completed a half marathon. Long runs build to 32 km with a 3-week taper. Includes marathon-pace runs, Yasso 800s, and recovery weeks.
Weekly long runs build from 10K to 32K, then taper.
Practice your goal race pace during long runs.
10 x 800m — predict your marathon time.
| Week | Long Run | Week | Long Run |
|---|---|---|---|
| Week 1 | 10 km | Week 10 | 24 km |
| Week 2 | 12 km | Week 11 | 26 km |
| Week 3 | 14 km | Week 12 | 28 km |
| Week 4 | 12 km (Recovery) | Week 13 | 26 km |
| Week 5 | 16 km | Week 14 | 30 km |
| Week 6 | 18 km | Week 15 | 32 km |
| Week 7 | 20 km | Week 16 | 22 km (Taper) |
| Week 8 | 16 km (Recovery) | Week 17 | 16 km (Taper) |
| Week 9 | 22 km | Week 18 | Race Day! |