Free marathon training plan
First marathon or chasing a PB? A plan built around your current fitness that adapts every week to the runs you actually do.
- 16–22 weeks
- 4–5 runs / week
- Long run to 32 km
- Base → peak → taper
- MonRest
- TueEasyChatty pace6 km
- WedStrengthRunner strength25 min
- ThuTempo3 × 8 min steady8 km
- FriRest
- SatEasy + strides4 × 20s5 km
- SunLong runSlow and steady12 km
Marathon plan, week by week
A starting point. Kyrvo personalises paces and distances to you, then adjusts every week.
BaseWeeks 1–5
| Week | Key session | Long run | Weekly |
|---|---|---|---|
| Wk 1 | Tempo 3 × 8 min | 12 km | 31 km |
| Wk 2 | Hills 6 × 60s | 14 km | 34 km |
| Wk 3 | Tempo 3 × 10 min | 15 km | 37 km |
| Wk 4 | Recovery week | 12 km | 30 km |
| Wk 5 | Progression run | 16 km | 40 km |
AerobicWeeks 6–9
| Week | Key session | Long run | Weekly |
|---|---|---|---|
| Wk 6 | Tempo 25 min | 18 km | 43 km |
| Wk 7 | Intervals 5 × 1 km | 19 km | 46 km |
| Wk 8 | Recovery week | 15 km | 37 km |
| Wk 9 | Tempo 30 min | 21 km | 49 km |
BuildWeeks 10–14
| Week | Key session | Long run | Weekly |
|---|---|---|---|
| Wk 10 | MP 2 × 5 km | 22 km | 52 km |
| Wk 11 | Intervals 6 × 1 km | 24 km | 55 km |
| Wk 12 | Recovery week | 18 km | 44 km |
| Wk 13 | MP 3 × 5 km | 26 km | 58 km |
| Wk 14 | Tempo 35 min | 28 km | 61 km |
PeakWeeks 15–19
| Week | Key session | Long run | Weekly |
|---|---|---|---|
| Wk 15 | MP 16 km in long run | 29 km | 62 km |
| Wk 16 | Recovery week | 22 km | 50 km |
| Wk 17 | Intervals 5 × 2 km | 30 km | 64 km |
| Wk 18 | MP 20 km in long run | 32 km | 65 km |
| Wk 19 | Tempo 40 min | 28 km | 60 km |
TaperWeeks 20–22
| Week | Key session | Long run | Weekly |
|---|---|---|---|
| Wk 20 | MP 10 km | 24 km | 48 km |
| Wk 21 | Short sharpener | 16 km | 36 km |
| Wk 22 | Race week · 42.2 km | 42.2 km | Race |
A plan that bends when life gets in the way.
A PDF can't see your missed Tuesday. Kyrvo reads every run you log or sync, from Strava, Garmin, Apple Watch, Fitbit or Suunto, and reshapes the days ahead.
“First plan that actually adjusts when life gets in the way.”
Dan P. · Valencia Marathon 2025Marathon plan questions
How long is the marathon plan?
16–22 weeks depending on your race date and current fitness. Set a race date and Kyrvo counts back from it.
Do I need running experience?
You should be comfortable running 8–10 km. If not, start with the half marathon or 10K plan.
What happens if I miss a run?
Kyrvo adjusts the coming days so you stay on track without cramming. No guilt, no catch-up miles.
Does it set my paces?
Yes — add a recent 5K, 10K or half time and every session gets personal pace targets.