Marathon Training Plan With Pacing, Calories And TSS
Complete 16-week marathon training plan integrated with pace, calorie, and TSS calculators. Personalized training for every fitness level.
Training for a marathon? This 16-week plan integrates our running calculators to give you personalized paces, calorie estimates, and training load guidance for every workout.
The marathon demands respect. At 42.195 kilometers, it requires months of consistent, purposeful training. This plan provides the structure while our calculators provide the personalization.
Before You Start
Prerequisites
- Can currently run 25-30+ km per week comfortably
- Have completed at least one half marathon (recommended)
- 16 weeks until race day
Set Up Your Calculators
Step 1: Enter a recent race (10K or half marathon) into our Running Interval Pace Calculator to get:
- Easy (E) pace for most runs
- Marathon (M) pace for race-specific training
- Threshold (T) pace for tempo work
- Interval (I) pace for speed development
Step 2: Find your goal time with our Marathon Pace Calculator
Step 3: Estimate race calorie needs with Marathon Calorie Calculator
Training Plan Overview
| Phase | Weeks | Focus | Weekly Distance |
|---|---|---|---|
| Base | 1-4 | Build volume, establish routine | 40-55 km |
| Build 1 | 5-8 | Introduce quality, longer runs | 50-65 km |
| Build 2 | 9-12 | Peak volume, race-specific work | 60-75 km |
| Peak | 13-15 | Highest quality, maintain volume | 55-70 km |
| Taper | 16 | Fresh legs for race day | 30-40 km |
Phase 1: Base Building (Weeks 1-4)
Week 1
| Day | Workout | Pace | Distance |
|---|---|---|---|
| Mon | Rest | - | - |
| Tue | Easy Run | E | 8 km |
| Wed | Easy Run | E | 10 km |
| Thu | Easy + Strides | E + 6×100m | 8 km |
| Fri | Rest | - | - |
| Sat | Long Run | E | 18 km |
| Sun | Recovery | Easy | 6 km |
Weekly Total: 50 km | TSS: ~300
Week 2
| Day | Workout | Pace | Distance |
|---|---|---|---|
| Mon | Rest | - | - |
| Tue | Fartlek | E with 6×2min faster | 9 km |
| Wed | Easy Run | E | 10 km |
| Thu | Easy Run | E | 8 km |
| Fri | Rest | - | - |
| Sat | Long Run | E | 20 km |
| Sun | Recovery | Easy | 6 km |
Weekly Total: 53 km | TSS: ~320
Week 3
| Day | Workout | Pace | Distance |
|---|---|---|---|
| Mon | Rest | - | - |
| Tue | Tempo | WU + 20min T + CD | 10 km |
| Wed | Easy Run | E | 10 km |
| Thu | Easy + Strides | E + 6×100m | 8 km |
| Fri | Rest | - | - |
| Sat | Long Run | E | 22 km |
| Sun | Recovery | Easy | 6 km |
Weekly Total: 56 km | TSS: ~350
Week 4 - Recovery
| Day | Workout | Pace | Distance |
|---|---|---|---|
| Mon | Rest | - | - |
| Tue | Easy Run | E | 7 km |
| Wed | Easy Run | E | 8 km |
| Thu | Easy Run | E | 6 km |
| Fri | Rest | - | - |
| Sat | Long Run | E | 16 km |
| Sun | Rest | - | - |
Weekly Total: 37 km | TSS: ~220
Phase 2: Build 1 (Weeks 5-8)
Week 5
| Day | Workout | Pace | Distance |
|---|---|---|---|
| Mon | Rest | - | - |
| Tue | Tempo | WU + 25min T + CD | 12 km |
| Wed | Easy Run | E | 10 km |
| Thu | Intervals | WU + 5×1000m I (2:30 rest) + CD | 10 km |
| Fri | Easy Run | E | 6 km |
| Sat | Long Run | E (last 6km M) | 24 km |
| Sun | Recovery | Easy | 6 km |
Weekly Total: 68 km | TSS: ~420
Week 6
| Day | Workout | Pace | Distance |
|---|---|---|---|
| Mon | Rest | - | - |
| Tue | Marathon Pace | WU + 10km M + CD | 14 km |
| Wed | Easy Run | E | 10 km |
| Thu | Tempo | WU + 30min T + CD | 12 km |
| Fri | Easy Run | E | 6 km |
| Sat | Long Run | E | 26 km |
| Sun | Recovery | Easy | 6 km |
Weekly Total: 74 km | TSS: ~450
Calculate your training load with Running TSS Calculator.
Week 7
| Day | Workout | Pace | Distance |
|---|---|---|---|
| Mon | Rest | - | - |
| Tue | Intervals | WU + 6×1000m I (2:30 rest) + CD | 12 km |
| Wed | Easy Run | E | 10 km |
| Thu | Marathon Pace | WU + 12km M + CD | 16 km |
| Fri | Easy Run | E | 6 km |
| Sat | Long Run | E (last 8km M) | 28 km |
| Sun | Recovery | Easy | 6 km |
Weekly Total: 78 km | TSS: ~490
Week 8 - Recovery
| Day | Workout | Pace | Distance |
|---|---|---|---|
| Mon | Rest | - | - |
| Tue | Easy Run | E | 8 km |
| Wed | Tempo | WU + 20min T + CD | 10 km |
| Thu | Easy Run | E | 6 km |
| Fri | Rest | - | - |
| Sat | Long Run | E | 18 km |
| Sun | Recovery | Easy | 5 km |
Weekly Total: 47 km | TSS: ~290
Phase 3: Build 2 (Weeks 9-12)
Week 9
| Day | Workout | Pace | Distance |
|---|---|---|---|
| Mon | Rest | - | - |
| Tue | Marathon Pace | WU + 14km M + CD | 18 km |
| Wed | Easy Run | E | 10 km |
| Thu | Intervals | WU + 5×1200m I (3min rest) + CD | 12 km |
| Fri | Easy Run | E | 6 km |
| Sat | Long Run | E (10km M in middle) | 30 km |
| Sun | Recovery | Easy | 6 km |
Weekly Total: 82 km | TSS: ~520
Week 10
| Day | Workout | Pace | Distance |
|---|---|---|---|
| Mon | Rest | - | - |
| Tue | Tempo | WU + 35min T + CD | 14 km |
| Wed | Easy Run | E | 10 km |
| Thu | Marathon Pace | WU + 14km M + CD | 18 km |
| Fri | Easy Run | E | 6 km |
| Sat | Long Run | E | 32 km |
| Sun | Recovery | Easy | 6 km |
Weekly Total: 86 km | TSS: ~540
This is your peak volume week. Use Marathon Calorie Calculator to plan long run nutrition.
Week 11
| Day | Workout | Pace | Distance |
|---|---|---|---|
| Mon | Rest | - | - |
| Tue | Intervals | WU + 4×1600m I (3min rest) + CD | 14 km |
| Wed | Easy Run | E | 10 km |
| Thu | Marathon Pace | WU + 16km M + CD | 20 km |
| Fri | Easy Run | E | 6 km |
| Sat | Long Run | E (last 10km M) | 28 km |
| Sun | Recovery | Easy | 6 km |
Weekly Total: 84 km | TSS: ~530
Week 12 - Recovery
| Day | Workout | Pace | Distance |
|---|---|---|---|
| Mon | Rest | - | - |
| Tue | Easy Run | E | 8 km |
| Wed | Tempo | WU + 25min T + CD | 11 km |
| Thu | Easy Run | E | 6 km |
| Fri | Rest | - | - |
| Sat | Long Run | E | 20 km |
| Sun | Recovery | Easy | 5 km |
Weekly Total: 50 km | TSS: ~310
Phase 4: Peak (Weeks 13-15)
Week 13
| Day | Workout | Pace | Distance |
|---|---|---|---|
| Mon | Rest | - | - |
| Tue | Marathon Pace | WU + 16km M + CD | 20 km |
| Wed | Easy Run | E | 8 km |
| Thu | Intervals | WU + 6×800m I (2min rest) + CD | 10 km |
| Fri | Easy Run | E | 6 km |
| Sat | Long Run | E (12km M) | 26 km |
| Sun | Recovery | Easy | 6 km |
Weekly Total: 76 km | TSS: ~480
Week 14
| Day | Workout | Pace | Distance |
|---|---|---|---|
| Mon | Rest | - | - |
| Tue | Tempo | WU + 30min T + CD | 12 km |
| Wed | Easy Run | E | 8 km |
| Thu | Marathon Pace | WU + 12km M + CD | 16 km |
| Fri | Rest | - | - |
| Sat | Long Run | E (8km M) | 22 km |
| Sun | Recovery | Easy | 6 km |
Weekly Total: 64 km | TSS: ~400
Week 15
| Day | Workout | Pace | Distance |
|---|---|---|---|
| Mon | Rest | - | - |
| Tue | Intervals | WU + 5×1000m I (2min rest) + CD | 10 km |
| Wed | Easy Run | E | 8 km |
| Thu | Marathon Pace | WU + 8km M + CD | 12 km |
| Fri | Rest | - | - |
| Sat | Long Run | E (6km M) | 18 km |
| Sun | Recovery | Easy | 5 km |
Weekly Total: 53 km | TSS: ~330
Phase 5: Taper (Week 16)
Week 16 - Race Week
| Day | Workout | Pace | Distance |
|---|---|---|---|
| Mon | Rest | - | - |
| Tue | Easy + Strides | E + 4×100m | 6 km |
| Wed | Easy Run | E | 5 km |
| Thu | Shakeout | Very easy | 4 km |
| Fri | Rest | - | - |
| Sat | Rest | - | - |
| Sun | MARATHON | Race! | 42.2 km |
Weekly Total: 15 km + race (~57 km)
Race Day Execution
Pacing Strategy
Use our Pace to Marathon Time Calculator to set splits:
| Segment | Strategy |
|---|---|
| 0-10K | 5-10 sec/km slower than goal |
| 10-21K | At goal pace |
| 21-32K | At goal pace, monitor effort |
| 32-42K | Hold on or push if strong |
Nutrition
Your Marathon Calorie Calculator estimate helps plan:
- 2,500-3,200 calories burned (depending on weight/pace)
- Target 60-90g carbs per hour during race
- Start fueling at 45-60 minutes
- Practice all nutrition in training
Sample Fueling Plan (4-hour marathon)
- Pre-race (3hr before): 400-500 cal breakfast
- Mile 6: First gel (25g carbs)
- Mile 12: Second gel + electrolytes
- Mile 17: Third gel
- Mile 22: Fourth gel (if stomach allows)
Key Calculator Integration Points
Weekly Training Load
Track TSS weekly:
- Base phase: 250-350 TSS
- Build phase: 400-540 TSS
- Peak phase: 400-500 TSS
- Taper: 200-330 TSS → race ready
Long Run Calories
Use Running Calorie Calculator for:
- Runs >90min need fuel
- Practice race nutrition on long runs
- Calculate post-run recovery needs
Pace Verification
Every 4-6 weeks, do a time trial or race:
- Update paces in Running Interval Pace Calculator
- Adjust goal if fitness has changed
- Check VO2 max progress
After the Marathon
Recovery
- No running for 5-7 days minimum
- Easy running for 2-3 weeks
- Resume normal training at 4-6 weeks
Update Your Records
Enter your marathon time into:
- Running Interval Pace Calculator for new training paces
- VO2 Max Calculator for fitness assessment
You've completed one of running's ultimate challenges. Whatever the time, you're a marathoner.
Visit our Running Calculators hub for all our free running tools.