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Use Print → Save as PDF. Fill duration, cross-train notes, mood (1–5), and effort (1–10) by hand to compare weeks later.

LetsRunNow

Full Marathon · 14 weeks

Run with us

Why this plan

Full Marathon (14 weeks) is a structured 4-run-per-week build. The standard marathon build with a 20-mile peak long run. Cross-training days keep fitness moving without stacking more impact.

Suggested cross-training

Recovery mobility — Eases stiffness so easy runs feel smoother the next day. (10–20 min hips, calves, and gentle twists.)
Runner strength basics — Hips, calves, and core help you absorb landing forces better. (Glute bridges, calf raises, bird-dogs, and a short plank.)
Easy aerobic filler — Adds fitness on non-run days without stacking impact. (15–30 min conversational bike or elliptical.)

Mood: 1 = drained · 5 = great. Effort: 1 = very easy · 10 = max. Educational only — not medical advice. Stop for sharp pain, dizziness, or chest pain.

Week 1: Marathon Mission Begins

Settle into four runs per week

Day	Session	Plan	Duration	Cross-train	Mood	Effort
Mon	Monday Mileage MotivatorMarathon training is a marathon, not a sprint.	~40 min	min	notes	1–5	1–10
Tue	Tempo TeaserGentle sustained faster running.	~42 min	min	notes	1–5	1–10
Wed	Tempo Day Cool-Down ProtocolFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	35–45 min	min	notes	1–5	1–10
Thu	Recovery RodeoRide easy.	~30 min	min	notes	1–5	1–10
Fri	Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	25–35 min	min	notes	1–5	1–10
Sat	Double Digit Debut10 miles. Your marathon story starts here.	~100 min	min	notes	1–5	1–10
Sun	Rest	—	—	—	—	—

Week 2: Building the Engine

Long run stretches to 11 miles

Day	Session	Plan	Duration	Cross-train	Mood	Effort
Mon	Steady State StewLow and slow wins.	~42 min	min	notes	1–5	1–10
Tue	Fartlek Friday EnergyPlay with pace.	~45 min	min	notes	1–5	1–10
Wed	Tempo Day Cool-Down ProtocolFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	35–45 min	min	notes	1–5	1–10
Thu	Cloud Nine ShuffleFloat through recovery.	~32 min	min	notes	1–5	1–10
Fri	Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	25–35 min	min	notes	1–5	1–10
Sat	Eleven & Divine11 miles of confidence.	~110 min	min	notes	1–5	1–10
Sun	Rest	—	—	—	—	—

Week 3: Volume Rises

12-mile long run

Day	Session	Plan	Duration	Cross-train	Mood	Effort
Mon	Workweek Warm-UpEase into the block.	~45 min	min	notes	1–5	1–10
Tue	Hill Thrill DrillBuild strength.	~45 min	min	notes	1–5	1–10
Wed	Speed Work Recovery LabFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	30–40 min	min	notes	1–5	1–10
Thu	Snooze Button ShuffleAlmost too easy.	~30 min	min	notes	1–5	1–10
Fri	Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	25–35 min	min	notes	1–5	1–10
Sat	The Dozen Derby12 miles.	~120 min	min	notes	1–5	1–10
Sun	Rest	—	—	—	—	—

Week 4: Finding Marathon Pace

Goal marathon pace segments

Day	Session	Plan	Duration	Cross-train	Mood	Effort
Mon	Maintenance MilesKeep the engine humming.	~45 min	min	notes	1–5	1–10
Tue	Marathon Pace Meet-CuteMeet your race pace.	~48 min	min	notes	1–5	1–10
Wed	Tempo Day Cool-Down ProtocolFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	35–45 min	min	notes	1–5	1–10
Thu	Pillow Talk JogThank your legs.	~32 min	min	notes	1–5	1–10
Fri	Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	25–35 min	min	notes	1–5	1–10
Sat	Thirteen Unlucky (For Doubt)13 miles.	~130 min	min	notes	1–5	1–10
Sun	Rest	—	—	—	—	—

Week 5: The Long Climb

14-mile long run

Day	Session	Plan	Duration	Cross-train	Mood	Effort
Mon	Rhythm & ResilienceSteady effort builds grit.	~48 min	min	notes	1–5	1–10
Tue	Tempo Tornado (Round 2)25 min at half-marathon effort.	~50 min	min	notes	1–5	1–10
Wed	Tempo Day Cool-Down ProtocolFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	35–45 min	min	notes	1–5	1–10
Thu	Marshmallow Monday Jr.Soft miles.	~35 min	min	notes	1–5	1–10
Fri	Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	25–35 min	min	notes	1–5	1–10
Sat	Fourteen & Thriving14 miles.	~140 min	min	notes	1–5	1–10
Sun	Rest	—	—	—	—	—

Week 6: Mid-Training Summit

15-mile mental breakthrough

Day	Session	Plan	Duration	Cross-train	Mood	Effort
Mon	Checkpoint CruiseHalfway through training.	~48 min	min	notes	1–5	1–10
Tue	Speed Limit TestShort fast intervals.	~42 min	min	notes	1–5	1–10
Wed	Speed Work Recovery LabFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	30–40 min	min	notes	1–5	1–10
Thu	Spa Day ShuffleRecovery at its finest.	~35 min	min	notes	1–5	1–10
Fri	Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	25–35 min	min	notes	1–5	1–10
Sat	Fifteen & Alive15 miles.	~150 min	min	notes	1–5	1–10
Sun	Rest	—	—	—	—	—

Week 7: Peak Volume Approaches

16-mile long run

Day	Session	Plan	Duration	Cross-train	Mood	Effort
Mon	Grit & Grind EasyShow up.	~50 min	min	notes	1–5	1–10
Tue	Marathon Pace Reunion5 miles at goal marathon pace.	~52 min	min	notes	1–5	1–10
Wed	Tempo Day Cool-Down ProtocolFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	35–45 min	min	notes	1–5	1–10
Thu	Ghost Miles GlideMaximum recovery.	~35 min	min	notes	1–5	1–10
Fri	Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	25–35 min	min	notes	1–5	1–10
Sat	Sweet Sixteen Saunter16 miles.	~160 min	min	notes	1–5	1–10
Sun	Rest	—	—	—	—	—

Week 8: The Big Build

17-mile long run

Day	Session	Plan	Duration	Cross-train	Mood	Effort
Mon	Momentum MondayCarry weekend confidence forward.	~50 min	min	notes	1–5	1–10
Tue	Surge ProtectorTempo surges.	~48 min	min	notes	1–5	1–10
Wed	Tempo Day Cool-Down ProtocolFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	35–45 min	min	notes	1–5	1–10
Thu	Velvet RecoverySmooth and restorative.	~35 min	min	notes	1–5	1–10
Fri	Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	25–35 min	min	notes	1–5	1–10
Sat	Lucky Seventeen Lap17 miles.	~170 min	min	notes	1–5	1–10
Sun	Rest	—	—	—	—	—

Week 9: Approaching Peak

18-mile long run

Day	Session	Plan	Duration	Cross-train	Mood	Effort
Mon	Calm Confidence CruiseTrust the training.	~52 min	min	notes	1–5	1–10
Tue	Race Simulation Lite6 miles at marathon pace.	~55 min	min	notes	1–5	1–10
Wed	Tempo Day Cool-Down ProtocolFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	35–45 min	min	notes	1–5	1–10
Thu	Blanket Burrito JogEasy miles only.	~35 min	min	notes	1–5	1–10
Fri	Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	25–35 min	min	notes	1–5	1–10
Sat	Eighteen & Elevated18 miles.	~180 min	min	notes	1–5	1–10
Sun	Rest	—	—	—	—	—

Week 10: Peak Week

20-mile benchmark long run

Day	Session	Plan	Duration	Cross-train	Mood	Effort
Mon	Pre-Peak PepEasy miles before the crown jewel.	~48 min	min	notes	1–5	1–10
Tue	Tempo Torch30 min tempo.	~55 min	min	notes	1–5	1–10
Wed	Tempo Day Cool-Down ProtocolFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	35–45 min	min	notes	1–5	1–10
Thu	Restful RamblerBank energy for Sunday.	~30 min	min	notes	1–5	1–10
Fri	Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	25–35 min	min	notes	1–5	1–10
Sat	The Big Two-Oh20 miles!	~200 min	min	notes	1–5	1–10
Sun	Rest	—	—	—	—	—

Week 11: Coming Down the Mountain

14-mile maintenance long run

Day	Session	Plan	Duration	Cross-train	Mood	Effort
Mon	Taper TingleThat's the taper talking.	~48 min	min	notes	1–5	1–10
Tue	Leg BrightenersShort fast reps.	~38 min	min	notes	1–5	1–10
Wed	Speed Work Recovery LabFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	30–40 min	min	notes	1–5	1–10
Thu	Feather FloatEffortless recovery.	~32 min	min	notes	1–5	1–10
Fri	Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	25–35 min	min	notes	1–5	1–10
Sat	Fourteen Farewell14 miles.	~140 min	min	notes	1–5	1–10
Sun	Rest	—	—	—	—	—

Week 12: Taper Deepens

10-mile tune-up

Day	Session	Plan	Duration	Cross-train	Mood	Effort
Mon	Antsy Energy ExpressChannel restlessness.	~42 min	min	notes	1–5	1–10
Tue	Marathon Pace Flashback3 miles at race pace.	~42 min	min	notes	1–5	1–10
Wed	Tempo Day Cool-Down ProtocolFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	35–45 min	min	notes	1–5	1–10
Thu	Zen Recovery ZoneMaximum recovery.	~28 min	min	notes	1–5	1–10
Fri	Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	25–35 min	min	notes	1–5	1–10
Sat	Ten Miles of TrustTrust your training.	~100 min	min	notes	1–5	1–10
Sun	Rest	—	—	—	—	—

Week 13: Race Week Minus One

Final long-ish run

Day	Session	Plan	Duration	Cross-train	Mood	Effort
Mon	Penultimate Pep JogAlmost there.	~38 min	min	notes	1–5	1–10
Tue	Spark Plug SessionKeep legs awake.	~30 min	min	notes	1–5	1–10
Wed	Speed Work Recovery LabFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	30–40 min	min	notes	1–5	1–10
Thu	Cloud WalkerGentle shakeout.	~25 min	min	notes	1–5	1–10
Fri	Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	25–35 min	min	notes	1–5	1–10
Sat	The Almost-There EightLast long effort before race week.	~80 min	min	notes	1–5	1–10
Sun	Rest	—	—	—	—	—

Week 14: Race Week

Rest, fuel, and run 26.2

Day	Session	Plan	Duration	Cross-train	Mood	Effort
Mon	Race Week RamblerStay loose, stay calm.	~20 min	min	notes	1–5	1–10
Tue	Shakeout & ShineCheck your race bag twice.	~15 min	min	notes	1–5	1–10
Wed	Recovery Run CompanionFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	25–35 min	min	notes	1–5	1–10
Thu	Rest Day Royalty (Deluxe)Feet up. Carbs in.	Rest	min	notes	1–5	1–10
Fri	Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler	25–35 min	min	notes	1–5	1–10
Sat	The 26.2 Victory LapMarathon day! Finish legendary.	~4–5 hrs	min	notes	1–5	1–10
Sun	Rest	—	—	—	—	—

Open Full Marathon on LetsRunNow

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Setting up distance options, weekly schedules, and workout tracking.

Day

Session

Plan

Duration

Cross-train

Mood

Effort

Mon

Monday Mileage MotivatorMarathon training is a marathon, not a sprint.

~40 min

min

notes

1–5

1–10

Tue

Tempo TeaserGentle sustained faster running.

~42 min

min

notes

1–5

1–10

Wed

Tempo Day Cool-Down ProtocolFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

35–45 min

min

notes

1–5

1–10

Thu

Recovery RodeoRide easy.

~30 min

min

notes

1–5

1–10

Fri

Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

25–35 min

min

notes

1–5

1–10

Sat

Double Digit Debut10 miles. Your marathon story starts here.

~100 min

min

notes

1–5

1–10

Sun

Rest

—

Day

Session

Plan

Duration

Cross-train

Mood

Effort

Mon

Steady State StewLow and slow wins.

~42 min

min

notes

1–5

1–10

Tue

Fartlek Friday EnergyPlay with pace.

~45 min

min

notes

1–5

1–10

Wed

Tempo Day Cool-Down ProtocolFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

35–45 min

min

notes

1–5

1–10

Thu

Cloud Nine ShuffleFloat through recovery.

~32 min

min

notes

1–5

1–10

Fri

Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

25–35 min

min

notes

1–5

1–10

Sat

Eleven & Divine11 miles of confidence.

~110 min

min

notes

1–5

1–10

Sun

Rest

—

Day

Session

Plan

Duration

Cross-train

Mood

Effort

Mon

Workweek Warm-UpEase into the block.

~45 min

min

notes

1–5

1–10

Tue

Hill Thrill DrillBuild strength.

~45 min

min

notes

1–5

1–10

Wed

Speed Work Recovery LabFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

30–40 min

min

notes

1–5

1–10

Thu

Snooze Button ShuffleAlmost too easy.

~30 min

min

notes

1–5

1–10

Fri

Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

25–35 min

min

notes

1–5

1–10

Sat

The Dozen Derby12 miles.

~120 min

min

notes

1–5

1–10

Sun

Rest

—

Day

Session

Plan

Duration

Cross-train

Mood

Effort

Mon

Maintenance MilesKeep the engine humming.

~45 min

min

notes

1–5

1–10

Tue

Marathon Pace Meet-CuteMeet your race pace.

~48 min

min

notes

1–5

1–10

Wed

Tempo Day Cool-Down ProtocolFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

35–45 min

min

notes

1–5

1–10

Thu

Pillow Talk JogThank your legs.

~32 min

min

notes

1–5

1–10

Fri

Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

25–35 min

min

notes

1–5

1–10

Sat

Thirteen Unlucky (For Doubt)13 miles.

~130 min

min

notes

1–5

1–10

Sun

Rest

—

Day

Session

Plan

Duration

Cross-train

Mood

Effort

Mon

Rhythm & ResilienceSteady effort builds grit.

~48 min

min

notes

1–5

1–10

Tue

Tempo Tornado (Round 2)25 min at half-marathon effort.

~50 min

min

notes

1–5

1–10

Wed

Tempo Day Cool-Down ProtocolFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

35–45 min

min

notes

1–5

1–10

Thu

Marshmallow Monday Jr.Soft miles.

~35 min

min

notes

1–5

1–10

Fri

Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

25–35 min

min

notes

1–5

1–10

Sat

Fourteen & Thriving14 miles.

~140 min

min

notes

1–5

1–10

Sun

Rest

—

Day

Session

Plan

Duration

Cross-train

Mood

Effort

Mon

Checkpoint CruiseHalfway through training.

~48 min

min

notes

1–5

1–10

Tue

Speed Limit TestShort fast intervals.

~42 min

min

notes

1–5

1–10

Wed

Speed Work Recovery LabFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

30–40 min

min

notes

1–5

1–10

Thu

Spa Day ShuffleRecovery at its finest.

~35 min

min

notes

1–5

1–10

Fri

Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

25–35 min

min

notes

1–5

1–10

Sat

Fifteen & Alive15 miles.

~150 min

min

notes

1–5

1–10

Sun

Rest

—

Day

Session

Plan

Duration

Cross-train

Mood

Effort

Mon

Grit & Grind EasyShow up.

~50 min

min

notes

1–5

1–10

Tue

Marathon Pace Reunion5 miles at goal marathon pace.

~52 min

min

notes

1–5

1–10

Wed

Tempo Day Cool-Down ProtocolFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

35–45 min

min

notes

1–5

1–10

Thu

Ghost Miles GlideMaximum recovery.

~35 min

min

notes

1–5

1–10

Fri

Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

25–35 min

min

notes

1–5

1–10

Sat

Sweet Sixteen Saunter16 miles.

~160 min

min

notes

1–5

1–10

Sun

Rest

—

Day

Session

Plan

Duration

Cross-train

Mood

Effort

Mon

Momentum MondayCarry weekend confidence forward.

~50 min

min

notes

1–5

1–10

Tue

Surge ProtectorTempo surges.

~48 min

min

notes

1–5

1–10

Wed

Tempo Day Cool-Down ProtocolFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

35–45 min

min

notes

1–5

1–10

Thu

Velvet RecoverySmooth and restorative.

~35 min

min

notes

1–5

1–10

Fri

Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

25–35 min

min

notes

1–5

1–10

Sat

Lucky Seventeen Lap17 miles.

~170 min

min

notes

1–5

1–10

Sun

Rest

—

Day

Session

Plan

Duration

Cross-train

Mood

Effort

Mon

Calm Confidence CruiseTrust the training.

~52 min

min

notes

1–5

1–10

Tue

Race Simulation Lite6 miles at marathon pace.

~55 min

min

notes

1–5

1–10

Wed

Tempo Day Cool-Down ProtocolFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

35–45 min

min

notes

1–5

1–10

Thu

Blanket Burrito JogEasy miles only.

~35 min

min

notes

1–5

1–10

Fri

Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

25–35 min

min

notes

1–5

1–10

Sat

Eighteen & Elevated18 miles.

~180 min

min

notes

1–5

1–10

Sun

Rest

—

Day

Session

Plan

Duration

Cross-train

Mood

Effort

Mon

Pre-Peak PepEasy miles before the crown jewel.

~48 min

min

notes

1–5

1–10

Tue

Tempo Torch30 min tempo.

~55 min

min

notes

1–5

1–10

Wed

Tempo Day Cool-Down ProtocolFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

35–45 min

min

notes

1–5

1–10

Thu

Restful RamblerBank energy for Sunday.

~30 min

min

notes

1–5

1–10

Fri

Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

25–35 min

min

notes

1–5

1–10

Sat

The Big Two-Oh20 miles!

~200 min

min

notes

1–5

1–10

Sun

Rest

—

Day

Session

Plan

Duration

Cross-train

Mood

Effort

Mon

Taper TingleThat's the taper talking.

~48 min

min

notes

1–5

1–10

Tue

Leg BrightenersShort fast reps.

~38 min

min

notes

1–5

1–10

Wed

Speed Work Recovery LabFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

30–40 min

min

notes

1–5

1–10

Thu

Feather FloatEffortless recovery.

~32 min

min

notes

1–5

1–10

Fri

Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

25–35 min

min

notes

1–5

1–10

Sat

Fourteen Farewell14 miles.

~140 min

min

notes

1–5

1–10

Sun

Rest

—

Day

Session

Plan

Duration

Cross-train

Mood

Effort

Mon

Antsy Energy ExpressChannel restlessness.

~42 min

min

notes

1–5

1–10

Tue

Marathon Pace Flashback3 miles at race pace.

~42 min

min

notes

1–5

1–10

Wed

Tempo Day Cool-Down ProtocolFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

35–45 min

min

notes

1–5

1–10

Thu

Zen Recovery ZoneMaximum recovery.

~28 min

min

notes

1–5

1–10

Fri

Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

25–35 min

min

notes

1–5

1–10

Sat

Ten Miles of TrustTrust your training.

~100 min

min

notes

1–5

1–10

Sun

Rest

—

Day

Session

Plan

Duration

Cross-train

Mood

Effort

Mon

Penultimate Pep JogAlmost there.

~38 min

min

notes

1–5

1–10

Tue

Spark Plug SessionKeep legs awake.

~30 min

min

notes

1–5

1–10

Wed

Speed Work Recovery LabFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

30–40 min

min

notes

1–5

1–10

Thu

Cloud WalkerGentle shakeout.

~25 min

min

notes

1–5

1–10

Fri

Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

25–35 min

min

notes

1–5

1–10

Sat

The Almost-There EightLast long effort before race week.

~80 min

min

notes

1–5

1–10

Sun

Rest

—

Day

Session

Plan

Duration

Cross-train

Mood

Effort

Mon

Race Week RamblerStay loose, stay calm.

~20 min

min

notes

1–5

1–10

Tue

Shakeout & ShineCheck your race bag twice.

~15 min

min

notes

1–5

1–10

Wed

Recovery Run CompanionFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

25–35 min

min

notes

1–5

1–10

Thu

Rest Day Royalty (Deluxe)Feet up. Carbs in.

Rest

min

notes

1–5

1–10

Fri

Long Run Eve PrepFocus: Recovery mobility · Runner strength basics · Easy aerobic filler

25–35 min

min

notes

1–5

1–10

Sat

The 26.2 Victory LapMarathon day! Finish legendary.

~4–5 hrs

min

notes

1–5

1–10

Sun

Rest

—