Running Self-Paced

Marathon: Time-Based, All Levels

18 weeks

About this plan

Train by the clock, not the mile: an 18-week marathon plan where every run is set by time, with long runs building from about an hour to 3 hours.

Length: 18 weeks
Runs per week: 3, 4 or 5
Levels: Easy, Intermediate and Difficult in one plan; switch anytime in your settings
Training by: time (no mileage targets)
Weekday runs: 30 to 60 minutes
Longest run: 3 hours
Workouts: Endurance, marathon pace, hill repeats, intervals, tempo and long runs

The levels differ in how much you run each week.

Weeks

3, 4, 5

Days/Week Options

Easy, Intermediate, Difficult

Difficulty Options

Program Structure

Week 1

Mon: 35m Wed: 45m Thu: 45m Sat: 1h Sun: 30m

Rest: Tue, Fri

Week 2

Mon: 45m Wed: 1h Thu: 30m Sat: 1h Sun: 30m

Rest: Tue, Fri

Week 3

Mon: 50m Wed: 1h Thu: 45m Sat: 1h 15m Sun: 30m

Rest: Tue, Fri

Week 4

Mon: 45m Wed: 1h Thu: 45m Sat: 1h 30m Sun: 30m

Rest: Tue, Fri

Week 5

Mon: 1h Wed: 1h Thu: 45m Sat: 1h 45m Sun: 30m

Rest: Tue, Fri

Week 6

Mon: 45m Wed: 45m Thu: 30m Sat: 1h 15m Sun: 30m

Rest: Tue, Fri

Week 7

Mon: 1h Wed: 1h Thu: 45m Sat: 1h 45m Sun: 30m

Rest: Tue, Fri

Week 8

Mon: 1h Wed: 1h Thu: 45m Sat: 2h Sun: 30m

Rest: Tue, Fri

Week 9

Mon: 1h 5m Wed: 1h 4m Thu: 45m Sat: 2h 15m Sun: 30m

Rest: Tue, Fri

Week 10

Mon: 1h Wed: 1h Thu: 45m Sat: 1h 45m Sun: 30m

Rest: Tue, Fri

Week 11

Mon: 1h 5m Wed: 1h Thu: 45m Sat: 2h 30m Sun: 30m

Rest: Tue, Fri

Week 12

Mon: 1h Wed: 1h Thu: 45m Sat: 2h 45m Sun: 30m

Rest: Tue, Fri

Week 13

Mon: 1h Wed: 1h Thu: 45m Sat: 3h Sun: 30m

Rest: Tue, Fri

Week 14

Mon: 1h Wed: 1h Thu: 45m Sat: 2h 15m Sun: 30m

Rest: Tue, Fri

Week 15

Mon: 1h 5m Wed: 45m Thu: 45m Sat: 2h 45m Sun: 45m

Rest: Tue, Fri

Week 16

Mon: 1h 5m Wed: 45m Thu: 45m Sat: 3h Sun: 30m

Rest: Tue, Fri

Week 17

Mon: 45m Wed: 45m Thu: 30m Sat: 1h 30m Sun: 30m

Rest: Tue, Fri

Week 18

Mon: 45m Wed: 30m Thu: 30m Sat: 3h 50m

Rest: Tue, Fri, Sun