How to choose a marathon plan

A practical decision tree to pick a marathon plan you can actually execute — based on your base, recovery, and constraints.

Last updated/Feb 03, 2026, 02:17 PM

The only question that matters

Can you execute this plan for 16–24 weeks without breaking?

A plan is not a promise — it’s a set of constraints. The best plan is the one you can sustain.

If you’re injury-prone or inconsistent: choose a longer plan (20–24 weeks) with fewer quality sessions.
If you’re consistent and recover well: 16–20 weeks works for many runners.
If your schedule is chaotic: pick the variant with fewer days/week and protect the long run.

Checklist

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Is longer always better?

Not always, but longer is often safer if you’re building durability or returning from inconsistency. The right length is the one you can execute.

How do I pick days per week?

Choose the minimum days that lets you be consistent. Four days/week done consistently beats six days/week done sporadically.

Should I add extra workouts?

Only after 2–3 stable weeks. If you’re sleeping poorly or feeling niggles, add recovery, not intensity.