Marathon Training Plans

The marathon training plan gradually build weekly kilometres and the distance of the long runs.  This slow-but-steady build-up allow you to get stronger and go longer, without getting hurt or burned out.  Some days you'll want to add more kilomtres, but it's best to stick to the plan.

Your mileage should gradually increase each week with your longest run being 30-36 kilometres. You should then taper off in the final weeks leading up to the marathon to allow your body to recover from training and so you will be strong on marathon day.


Before you begin marathon training, you should be able to run for at least 30 minutes without stopping. Distance is not important right now. You just need to get your body used to running.

Combinations of run/walks are great to use during pre-training because they ease your body into the exercise and minimizes the chance of experiencing a running injury.

It’s also a good idea at this point to go ahead and select a marathon and get signed up!

First-timer's marathon


This plan is designed for someone who has been running for at least one year, has run at least one half-marathon and been regularly running about 32kms per week for the last three months, or can run at least 12km.

First-timers shouldn't think about time; just focus on getting to the race fit and injury free, and getting to the finish line enjoying running so much that you want to do another.