How to use
- Enter the inputs.
- Sanity-check the outputs.
- Use the result as a planning anchor, not a promise.
Jump to
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
Export
Print or share the tool
Useful outputs beat generic SEO copy. Print a PDF or share this page before race week.
Tip: print or save as PDF for race week.
Example presets
Prefill with a realistic scenario
Pick an example to prefill the calculator, then tweak inputs for your own training week.
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Quick answers
The 60-second version
Snippet-ready answers to common questions. Use the calculator above for the numbers.
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.
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
iOS app
Get a plan that adapts to your life.
Get 26weeks.ai on the App Store for adaptive coaching, recovery-aware adjustments, and race-week reminders.
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
- Physical Activity Guidelines for Americans
- Physical Activity
- ACSM guidance and position stands (see journals for specifics)
- Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review
- Effects of 16 weeks of pyramidal and polarized training intensity distributions in well-trained endurance runners
- Physical Activity Guidelines for Americans, 2nd edition (PDF)