Half & full marathon training

A marathon or half marathon training plan built around your race, your pace and your week.

Choose your race date, target time and the days you can run. When a week goes differently, the plan adjusts and tells you why in one sentence.

Sample week, recalculated after a missed run

Week 13

Build from 21 Sep This week

65 km ~4 h 31 · long run 28 km

Tuesday is gone from this week rather than made up, because catching easy running up is the extra load the plan's ramp exists to prevent.

  1. Tue 22 Sep medium-long 21.5 km at easy pace, what the week can spare after the long run, quality and recovery. ~2 h 18 · Dropped
  2. Thu 24 Sep 10.5 km with 3 x 2.2 km at 5:13/km as cruise intervals. ~59 min
  3. Sat 26 Sep easy 5 km at easy pace, conversational the whole way. ~32 min
  4. Sun 27 Sep long 28 km all at easy pace. ~3 h 00

What the plan does when the week doesn't go to plan

You missed Thursday's threshold run

  1. Tue 22 Sep medium-long 21.5 km at easy pace, what the week can spare after the long run, quality and recovery. ~2 h 18 · Done
  2. Thu 24 Sep threshold 10.5 km with 3 x 2.2 km at 5:13/km as cruise intervals. ~59 min · Dropped

Thursday threshold session, 10.5 km→nothing

You reported pain after Tuesday's run

  1. Tue 22 Sep medium-long 21.5 km at easy pace, what the week can spare after the long run, quality and recovery. ~2 h 18 · Done
  2. Thu 24 Sep easy 10.5 km at easy pace, conversational the whole way. ~1 h 07

threshold session, 10.5 km→easy run, 10.5 km

You were ill this week

  1. Tue 29 Sep medium-long 15.5 km at easy pace, what the week can spare after the long run, quality and recovery. ~1 h 39
  2. Thu 1 Oct easy 7.5 km at easy pace, conversational the whole way. ~48 min

71 km, 1 quality→46 km, easy running only

See every rule the plan follows

The whole plan at a glance

A 23-week plan: Base weeks 1 to 6, Build weeks 7 to 14, Peak weeks 15 to 20, Taper weeks 21 to 23. The biggest week is week 14, 71 km.

Base wk 1–6Build wk 7–14Peak wk 15–20Taper wk 21–23 Cutback week

Free training plans

Pre-built running schedules for the most popular marathon and half marathon goals.

Marathon

Half marathon

A web app for half marathon and marathon training. Set a goal and a recent race time, and get your plan today. Connect Strava, or upload GPX, FIT or TCX files from your watch, and the plan adjusts to the runs you actually did. Files are read on your device; only a summary of each run is kept.

Questions runners ask

What happens to my training plan if I miss a run?
The plan re-plans from what you actually ran and says why in one sentence. A missed run is never made up later: catching up is exactly the sudden jump in load the plan is built to avoid.
Is this an AI-generated training plan?
No. Your plan is built by a rule-based engine, not a chatbot: the same inputs always give the same plan, and every change it makes comes with its reason in one sentence.
Is it free?
Yes. Enter your email and we send you a sign-in link; there is no password to remember.
Do I need a GPS watch or Strava?
Not to get your plan. But the plan adjusts only to runs it can see, and it sees them through Strava or the files your watch or phone app exports.
Which files can I import?
GPX, FIT or TCX files from your watch or phone app, or connect Strava. Files are read on your device; only a summary of each run is kept.

Start your plan