Marathon training plan

How long do you need?

If you are newer to running, a half marathon first is a good stepping stone.

The training phases

How much running?

First-time marathoners often peak at 40 to 60 km a week across four or five runs. Runners chasing a time usually peak at 60 to 90 km or more. The peak matters less than getting there without injury: raise volume in small steps and take the easier weeks.

A typical week in the marathon-specific phase

Goal pace

The pace you need to hold, per kilometre, to finish under each time:

Pick a goal your recent training supports. A half marathon run hard in the build is the best guide. Most runs should be 45 seconds to a minute and a half per kilometre slower than goal pace.

Long runs

• Build to 30 to 35 km, run two or three times in the last two months before the taper. Further adds more fatigue than fitness for most runners.
• Keep most long runs easy. On some, put a block at goal pace in the second half, so you practise holding pace on tired legs.
• Treat every long run from the build phase on as a fuelling rehearsal.

Fuelling, and avoiding the wall

"The wall", usually somewhere after 30 km, is mostly running out of carbohydrate, made worse by starting too fast. To avoid it:

• Start at a pace your training supports, and hold back in the first 10 km.
• Take in carbohydrate from early in the race, roughly 30 to 60 g an hour, and up to about 90 g if your gut is trained for it.
• Carb-load in the 36 to 48 hours before the race, not the whole week.
• Practise all of it on your long runs, using the gels and drinks you will race with. The nutrition tracking guide covers fuelling the training around it.

After the marathon

Take at least a week with no running or only very easy running, and two to three weeks before any hard sessions. Walk, sleep, eat well, and let the soreness settle before you plan the next goal.

Marathons on the calendar

• The Cape Town Marathon on 23 May 2027 is its first year as a World Marathon Major.
• The London Marathon is a two-day Double on 24 and 25 April 2027.
• Comrades and Two Oceans both need a qualifying marathon, so many South African runners run their first marathon as a qualifier.

How SportMentor builds your marathon plan

Tell your mentor your race, your goal time and how many days a week you can run. It builds the plan from your own training, whether that comes from Garmin, COROS, Polar, Suunto, Intervals.icu, Strava or Fitbit, or from runs you log yourself, sets your paces from what you are actually running, and adjusts it each week.

• Missed a long run or had a heavy week at work? The weeks ahead adjust.
• If the goal turns out to be too ambitious or too soft, the plan says so and adapts.
• Guided home strength sessions are built in to keep you injury-free through the build.
• Race-week fuelling follows the calendar: taper, carb-load, race day and recovery.

There is no subscription. Sign up free, get a free credit to try it, and after that you pay only for what you use.

Build my marathon plan →

Questions runners ask

How many weeks does it take to train for a marathon?

Sixteen weeks suits most runners who already run regularly. Twelve weeks can work if you have recently run a half marathon and run 40 km a week or more. If you are coming from 10K or less, allow twenty weeks or more.

How long should my longest run be?

Most plans build to 30 to 35 km, run two or three times in the last two months before the taper. Going further adds more fatigue than fitness for most runners.

How many kilometres a week should I run?

First-time marathoners often peak at 40 to 60 km a week. Runners chasing a time usually run 60 to 90 km or more. Build up gradually, with an easier week every third or fourth week.

How do I avoid hitting the wall?

Start at a pace your training supports, take in carbohydrate from early in the race (roughly 30 to 60 g an hour, more if your gut is trained for it), and carb-load for the 36 to 48 hours beforehand. Practise all of it on your long runs.

Is there a free marathon training plan PDF?

SportMentor doesn't offer a fixed PDF, because a generic table can't know whether you missed a week or are carrying a niggle. It builds your marathon plan in the app from your own training and adjusts it every week, and signing up is free with trial credit included.

This guide is general training information, not medical advice. Check with your doctor before starting a marathon build, especially if you have a heart condition, an injury or another health concern.