Free marathon and half marathon training plans
Week-by-week plans for Australian runners, from a first half marathon to a marathon personal best. Every plan is free to read and print, with no sign-up.
Marathon plans
- Marathon
Beginner · 16 weeks
Three runs a week plus optional cross-training, building the long run gradually to 30 km before a three-week taper.
Peak week 48 km.
- Marathon
Intermediate · 16 weeks
Five runs a week with one tempo or interval session and marathon-pace work in the later long runs.
Peak week 74 km.
- Marathon
Advanced · 16 weeks
Six runs a week with two quality sessions, long runs to 35 km and weekly totals approaching 100 km at the peak.
Peak week 101 km.
Half marathon plans
- Half marathon
Beginner · 12 weeks
Three runs a week plus optional cross-training, with the long run building to 18 km.
Peak week 31 km.
- Half marathon
Intermediate · 12 weeks
Five runs a week with one tempo or interval session and race-pace finishes in the longer runs.
Peak week 59 km.
Choosing a plan
Pick the plan that matches the running you do now, not the time you hope to run. A plan that starts too far above your current week is the most common route to injury. If two plans both look possible, choose the easier one: finishing healthy beats starting fast.
Count back from race day so that the final week of the plan is race week. If you have extra weeks, repeat an early week or two rather than starting the plan sooner.
Want a plan built around you?
A written plan cannot see how your week is going. If you would like a program adjusted to your schedule, pace and history, Born to be Fit offers online coaching with Ashly Bailey (Certificate IV in Fitness, AUSactive registered), in English or French.
Fuel and recovery
Long runs are where you rehearse race day. Try your gels or sports drink, your breakfast and your fluid plan in training, never for the first time in the race. In warm weather, start early and carry water.
Mega Health stocks sports nutrition, electrolytes and magnesium online and in its Adelaide stores.