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Marathon training plan PDF

Download a free marathon training plan PDF + CSV: choose 12–24 weeks, optionally add a race date, and get a printable week-by-week summary.

Last updated/Feb 15, 2026, 03:45 PM

Tool

Inputs → outputs

This page is intentionally practical: get numbers first, then read the how-to.

Inputs

  • • Plan length (weeks)
  • • Race date (YYYY-MM-DD) (optional)

Outputs

  • • Printable PDF
  • • Editable CSV (spreadsheet)
  • • Recommended start date

Examples

16-week plan (race date set)
Downloads a printable PDF and an editable CSV, plus shows the recommended start date.
24-week plan (no race date)
Downloads a week-by-week PDF you can print and an editable CSV you can customize.

Download

Marathon training plan (PDF + CSV)

Pick a plan length, optionally add a race date, then download a printable PDF or an editable CSV (spreadsheet).

Recommended start date

2026-06-21

Use this as a planning anchor (downloads are week-by-week, not a calendar).

Actions

Open plan page

Note: these downloads are week-by-week plan summaries you can print or edit in a spreadsheet. For pacing targets, adaptations, and rules when life happens, use the full plan pages.

Assumptions

What this tool assumes

  • • This is a week-by-week plan summary (not a personalized day-by-day calendar).
  • • If you provide a race date, we calculate a recommended start date for planning.

Limitations

What can break it

  • • Does not adjust for injury history, medical conditions, or major life constraints.
  • • If you’re new to running, add an 6–8 week consistency phase before starting a marathon plan.

Related

Use this with a plan

16-week marathon plan
Open plan
18-week marathon plan
Open plan
24-week marathon plan
Open plan
Marathon race directory
Open race guide
Berlin Marathon athlete guide
Open race guide
Best marathon training plan (decision tree)
Open guide
Taper week checklist
Open guide

Coaching beta

Get a plan that adapts to your life.

Join the 26weeks.ai TestFlight beta for adaptive coaching, recovery-aware adjustments, and race-week reminders.

Start training

FAQs

Is this a full day-by-day marathon plan PDF?

It’s a week-by-week plan summary you can print, scan, and annotate (PDF) or edit (CSV). For a day-by-day calendar and adaptations, use the plan pages and app coaching.

Which plan length should I download?

If you’re a beginner or your consistency is the bottleneck, a longer plan (20–24 weeks) is usually safer. If you’re consistent and recover well, 16–20 weeks can work.

Is this free?

Yes — download the PDF and use it as a planning map. The app adds adaptation and decision support when life happens.

Keep going

16-Week Marathon Training Plan

A 16-week marathon training plan with week-by-week structure, workouts, adaptation rules, and built-in pace + fueling tools. Variations are included on one page.

18-Week Marathon Training Plan

A 18-week marathon training plan with week-by-week structure, workouts, adaptation rules, and built-in pace + fueling tools. Variations are included on one page.

24-Week Marathon Training Plan

A 24-week marathon training plan with week-by-week structure, workouts, adaptation rules, and built-in pace + fueling tools. Variations are included on one page.

Marathon Races (Directory + Athlete Guides)

Curated marathon race directory with athlete guides. Facts include sources, verification timestamps, and planning tools.

BMW Berlin Marathon 2026: date, registration, course, weather

Athlete guide for BMW Berlin Marathon 2026: date, location, climate context, training timeline, and pacing/fueling tools.

Best Marathon Training Plan (Decision Tree + How to Choose)

A practical decision tree to pick the best marathon training plan for you — based on your base, recovery, and constraints.

Sources