Marathon Training Plans
Structured 12-week marathon training plans based on Jack Daniels' proven VDOT methodology. Achieve your marathon goals with scientifically-backed training schedules for 3, 4, and 5-hour finish times.
Why Choose Our Training Plans?
Science-Based
Built on Dr. Jack Daniels' VDOT system, used by elite athletes and coaches worldwide for optimal training adaptation and performance.
Goal-Specific
Tailored training plans for 3:00, 4:00, and 5:00 marathon goals, with precise pace zones calculated for your target performance.
Proven Results
Used by thousands of runners to achieve their marathon goals safely and effectively, with progressive training that builds fitness systematically.
Choose Your Training Plan
Select a plan based on your marathon goal time. Each plan includes 12 weeks of structured training with detailed daily workouts, pace zones, and weekly mileage progression.
Select Marathon Goal Time
3:00:00 Marathon Training Plan
Training Paces (VDOT 54)
Easy (E)
7:45-8:15/mi
Marathon (M)
6:50-7:00/mi
Threshold (T)
6:25-6:35/mi
Interval (I)
5:55-6:05/mi
Repetition (R)
~5:40/mi
12-Week Training Schedule
Week 1
Monday
6 miles easy
6 miles
Tuesday
8 miles total - Workout: 3 x 10 min @ T pace (2 min jog recoveries)
8 miles
Wednesday
7 miles easy
7 miles
Thursday
8 miles easy
8 miles
Friday
6 miles easy
6 miles
Saturday
7 miles easy
7 miles
Sunday
12 miles - Finish the last 3 miles at or near M pace
12 miles
Week 2
Monday
7 miles easy
7 miles
Tuesday
8 miles total - Workout: 5 x 1k @ I pace (90s recoveries)
8 miles
Wednesday
7 miles easy
7 miles
Thursday
8 miles easy
8 miles
Friday
5 miles easy
5 miles
Saturday
5 miles easy
5 miles
Sunday
15 miles easy
15 miles
Week 3
Monday
7 miles easy
7 miles
Tuesday
8 miles total - Workout: 4 x 6 min @ T pace (90s jog recoveries)
8 miles
Wednesday
7 miles easy
7 miles
Thursday
8 miles easy
8 miles
Friday
7 miles easy
7 miles
Saturday
5 miles easy
5 miles
Sunday
18 miles easy
18 miles
Week 4
Monday
8 miles easy
8 miles
Tuesday
10 miles total - Workout: Steady run at M pace
10 miles
Wednesday
8 miles easy
8 miles
Thursday
10 miles easy
10 miles
Friday
9 miles total - Workout: 3 x 10 min @ T pace (2 min recoveries)
9 miles
Saturday
7 miles easy
7 miles
Sunday
13 miles easy
13 miles
Week 5
Monday
8 miles easy
8 miles
Tuesday
10 miles total - Workout: 3 x 2 miles @ T pace (2 min recoveries)
10 miles
Wednesday
9 miles easy
9 miles
Thursday
11 miles easy
11 miles
Friday
8 miles steady @ M pace
8 miles
Saturday
7 miles easy
7 miles
Sunday
15 miles - Include 4-5 miles @ M pace in the middle
15 miles
Week 6
Monday
7 miles easy
7 miles
Tuesday
9 miles total - Workout: 8 x 800m @ I pace (90s recoveries)
9 miles
Wednesday
7 miles easy
7 miles
Thursday
8 miles easy
8 miles
Friday
8 miles steady @ M pace
8 miles
Saturday
9 miles easy
9 miles
Sunday
22 miles easy
22 miles
Week 7
Monday
9 miles easy
9 miles
Tuesday
11 miles total - Workout: 3 x 3 miles @ T pace (2 min recoveries)
11 miles
Wednesday
9 miles easy
9 miles
Thursday
12 miles easy
12 miles
Friday
12 miles - Include 8 miles @ M pace within the run
12 miles
Saturday
8 miles easy
8 miles
Sunday
9 miles easy
9 miles
Week 8
Monday
8 miles easy
8 miles
Tuesday
8 miles total - Workout: 10 x 1k @ I pace (90s recoveries)
8 miles
Wednesday
8 miles easy
8 miles
Thursday
8 miles easy
8 miles
Friday
8 miles total - 4 miles @ M pace, 2 miles @ T pace, 2 miles @ M pace
8 miles
Saturday
8 miles easy
8 miles
Sunday
22 miles easy
22 miles
Week 9
Monday
8 miles easy
8 miles
Tuesday
10 miles total - Workout: 5 x 2k @ T pace (with recovery intervals)
10 miles
Wednesday
8 miles easy
8 miles
Thursday
8 miles easy
8 miles
Friday
8 miles steady (with a quality segment @ M pace)
8 miles
Saturday
6 miles easy
6 miles
Sunday
22 miles easy
22 miles
Week 10
Monday
8 miles easy
8 miles
Tuesday
11 miles total - Workout: 4 x 2 miles @ T pace (2 min recoveries)
11 miles
Wednesday
10 miles easy
10 miles
Thursday
11 miles easy
11 miles
Friday
10 miles - Include 8 miles @ M pace
10 miles
Saturday
8 miles easy
8 miles
Sunday
7 miles easy
7 miles
Week 11
Monday
7 miles easy
7 miles
Tuesday
8 miles total - Workout: 4 miles @ M pace, 1 mile @ T pace (plus warm up/cool down)
8 miles
Wednesday
7 miles easy
7 miles
Thursday
8 miles easy
8 miles
Friday
7 miles @ M pace
7 miles
Saturday
Rest day
0 miles
Sunday
13 miles - Include a few short pickups near race pace
13 miles
Week 12
Monday
4 miles easy
4 miles
Tuesday
4 miles easy with 4-6 strides at the end
4 miles
Wednesday
Rest day
0 miles
Thursday
4 miles easy
4 miles
Friday
3 miles shakeout easy
3 miles
Saturday
Rest day
0 miles
Sunday
Race Day – 26.2 miles!
26.2 miles
Training Plan Notes
- Strides: Add 4-6 strides (15-20 sec at R pace) after easy runs 2-3 times per week.
- Cross-training: Optional, but keep it light.
- Recovery: Take full recovery on easy days.
- Fueling: Practice race-day nutrition during long runs.
- Taper: Reduce volume but keep some intensity to stay sharp.
Master Marathon Training
Training Intensities
Learn about easy runs, threshold training, intervals, and marathon pace work.
Learn More →Injury Prevention
Stay healthy with proper recovery, strength training, and warning signs to watch.
Learn More →Ready to Start Your Marathon Journey?
Join thousands of runners who have successfully used our training plans to achieve their marathon goals. Get started today with our comprehensive guides and structured training approach.