If you've decided to train for a marathon or you're just looking into what it might take to complete a full marathon race, great news! We've got free marathon training plans for every level of runner (including raw beginners!)
The free training plans on our website are adapted from the comprehensive and personalized training plans in our app that are written by coaches who know exactly what it takes for amateur runners to overcome challenges and reach their endurance race goals.
All you have to do is scroll down to find your level (beginner, intermediate, or advanced) and choose a plan length that suits you.
BEGINNER marathon training plans
A beginner runner is someone who is:
- brand new to running OR
- may be returning to running after a break OR
- is not too concerned about finish times OR
- simply doesn’t want a heavy training load
Here are the available free plans for beginner runners:
- Couch to Marathon Training Plan
- 5k to Marathon Training Plan
- 80/20 Marathon Training Plan (options for Beginner, Intermediate and Advanced)
- Marathon Training Plan with Strength Training (options for Beginner, Intermediate and Advanced)
- 6 Week Beginner Marathon Training Plan
- 7 Week Beginner Marathon Training Plan
- 8 Week Beginner Marathon Training Plan
- 9 Week Beginner Marathon Training Plan
- 10 Week Beginner Marathon Training Plan
- 11 Week Beginner Marathon Training Plan
- 12 Week Beginner Marathon Training Plan
- 13 Week Beginner Marathon Training Plan
- 14 Week Beginner Marathon Training Plan
- 15 Week Beginner Marathon Training Plan
- 16 Week Beginner Marathon Training Plan
- 17 Week Beginner Marathon Training Plan
- 18 Week Beginner Marathon Training Plan
- 20 Week Beginner Marathon Training Plan
- 22 Week Beginner Marathon Training Plan
- 24 Week Beginner Marathon Training Plan
- 25 Week Beginner Marathon Training Plan
- 26 Week Beginner Marathon Training Plan
- 7 Month Beginner Marathon Training Plan
- 30 Week Beginner Marathon Training Plan
- 32 Week Beginner Marathon Training Plan
- 10 Month Beginner Marathon Training Plan
- 52 Week Beginner Marathon Training Plan
INTERMEDIATE marathon training plans
You are an intermediate runner if you:
- are already comfortable running continuously for roughly 60 minutes
- are fairly comfortable running some fast intervals
- even if you've never actually done a race, you are not brand new to running
Here are the available free plans for intermediate runners:
- Sub 4 Hour Marathon Training Plan
- 6 Week Intermediate Marathon Training Plan
- 7 Week Intermediate Marathon Training Plan
- 8 Week Intermediate Marathon Training Plan
- 9 Week Intermediate Marathon Training Plan
- 10 Week Intermediate Marathon Training Plan
- 11 Week Intermediate Marathon Training Plan
- 12 Week Intermediate Marathon Training Plan
- 13 Week Intermediate Marathon Training Plan
- 14 Week Intermediate Marathon Training Plan
- 15 Week Intermediate Marathon Training Plan
- 16 Week Intermediate Marathon Training Plan
- 17 Week Intermediate Marathon Training Plan
- 18 Week Intermediate Marathon Training Plan
- 20 Week Intermediate Marathon Training Plan
- 22 Week Intermediate Marathon Training Plan
- 24 Week Intermediate Marathon Training Plan
- 25 Week Intermediate Marathon Training Plan
- 26 Week Intermediate Marathon Training Plan
- 7 Month Intermediate Marathon Training Plan
- 30 Week Intermediate Marathon Training Plan
- 32 Week Intermediate Marathon Training Plan
- 10 Month Intermediate Marathon Training Plan
- 52 Week Intermediate Marathon Training Plan
ADVANCED marathon training plans
Advanced runners are runners who:
- have run for at least a year or two
- completed several running races before
- want a higher volume of training
- have the goal of pursuing their fastest possible time.
Here are the available free plans for advanced runners:
- 3:30 Marathon Training Plan
- Sub 4 Hour Marathon Training Plan
- Boston Marathon Training Plan
- 6 Week Advanced Marathon Training Plan
- 7 Week Advanced Marathon Training Plan
- 8 Week Advanced Marathon Training Plan
- 9 Week Advanced Marathon Training Plan
- 10 Week Advanced Marathon Training Plan
- 11 Week Advanced Marathon Training Plan
- 12 Week Advanced Marathon Training Plan
- 13 Week Advanced Marathon Training Plan
- 14 Week Advanced Marathon Training Plan
- 15 Week Advanced Marathon Training Plan
- 16 Week Advanced Marathon Training Plan
- 17 Week Advanced Marathon Training Plan
- 18 Week Advanced Marathon Training Plan
- 20 Week Advanced Marathon Training Plan
- 22 Week Advanced Marathon Training Plan
- 24 Week Advanced Marathon Training Plan
- 25 Week Advanced Marathon Training Plan
- 26 Week Advanced Marathon Training Plan
- 7 Month Advanced Marathon Training Plan
- 30 Week Advanced Marathon Training Plan
- 32 Week Advanced Marathon Training Plan
- 10 Month Advanced Marathon Training Plan
- 52 Week Advanced Marathon Training Plan
To train for a full marathon, you can absolutely use any of the training plans above. But if you want a personalized training program that’s designed specifically for your own abilities, your goals, and your schedule, you should check out the MOTTIV training app. You can use it for free and it includes much more detailed and personalized plans than we can include in a blog post.
