Plans, paces & PBs Your first marathon
Finishing well is a worthwhile goal. Build a consistent running base before choosing a time, and allow space for the training around everyday life.
First-marathon plan coming next
Build towards a half marathon →Marathon training plansBuild the distance.
Build the distance.
Then chase the time.
26.2 miles rewards patient training. Choose a realistic target, build the easy miles and long runs, then arrive ready to hold your pace.
Start where you are
First marathon, or next PB?
Your current mileage, longest run and time available matter as much as your chosen finish time.
Break four hours
Our first marathon plan is for established runners with a steady mileage base. Follow a complete 18-week build with recovery weeks and a proper taper.
- Duration
- 18 weeks
- Training
- 5 runs/week
- Peak week
- 44 miles / 71 km
Marathon target ladder
Choose the next realistic target.
We are building plans from 5:00 down to 2:45 in 15-minute steps. The sub-4 plan is available first; the other schedules will follow.
5:00 marathon
7:07/km · 11:27/mile
Schedule in development4:45 marathon
6:45/km · 10:52/mile
Schedule in development4:30 marathon
6:24/km · 10:18/mile
Schedule in development4:15 marathon
6:03/km · 9:44/mile
Schedule in developmentSub 4:00
5:41/km · 9:09/mile
View training plan →3:45 marathon
5:20/km · 8:35/mile
Schedule in development3:30 marathon
4:59/km · 8:01/mile
Schedule in development3:15 marathon
4:37/km · 7:26/mile
Schedule in development3:00 marathon
4:16/km · 6:52/mile
Schedule in development2:45 marathon
3:55/km · 6:18/mile
Schedule in developmentPaces above are rounded averages for the exact finish times. The sub-4 plan uses a modestly faster race target.
How marathon training works
Endurance first. Pace with purpose.
A marathon build develops the ability to keep moving well when the race gets long.
Easy mileage
Build consistency at a conversational effort. Every run does not need to prove your fitness.
Progressive long runs
Build time on feet and confidence, with shorter weeks to absorb the work.
Marathon rhythm
Practise target pace in selected sessions while protecting the easy running around them.
Race preparation
Rehearse fuelling, practise pacing and taper properly before the start line.
Paces and preparation
Make the numbers useful.
Use recent fitness to inform your target. A calculator estimate still needs endurance training behind it.
Marathon pace chart
KM and mile paces, plus 5K, 10K, halfway, 30K and 40K checkpoints.
See race splits →Race time predictor
Explore what a recent race suggests. Marathon estimates depend on the endurance to support them.
Estimate a target →Training pace calculator
Set easy and faster training efforts using current performance.
Check training paces →Long runs and race preparation
Read the sub-4 plan's guidance on long runs, fuelling practice and tapering.
Read the session guide →