12-Week Marathon Training Plan

Twelve weeks is a focused marathon build, not a shortcut from zero. It works when consistent mileage and a recent long run are already in place, so the plan can move into marathon-specific work without spending a month rebuilding basic durability.

See the full 12-week plan

Length

12 weeks

Run days

4 each week

Week one

25 mi

Peak week

40 miles

Longest run

20 miles

The complete 12-week schedule

This is the whole plan, not a preview. It is a fixed four-day schedule, so compare its 25 mi opening week with the training you are doing now. If that would be a sudden jump, use a longer build or let your current mileage, recent longest run, marathon experience, goal, and available days rank a different plan first.

Open any week to see all seven days. Week 1 is open to start.

1Week 1Foundation · 25 mi

Mon

Rest

Tue

Easy

4 mi easy run

Wed

Cross-training

30–40 min easy cross-training

Thu

Quality

6 mi steady run; final 1 mi at planned marathon effort

Fri

Rest

Sat

Easy

3 mi easy run

Sun

Long run

12 mi long run; practice fuel and fluids

2Week 2Recovery week · 23 mi

Mon

Rest

Tue

Easy

4 mi easy run

Wed

Cross-training

30 min easy cross-training or mobility

Thu

Easy

5 mi relaxed aerobic run

Fri

Rest

Sat

Easy

4 mi easy run + 4 relaxed strides

Sun

Long run

10 mi long run, conversational effort

3Week 3Build · 29 mi

Mon

Rest

Tue

Easy

4 mi easy run

Wed

Cross-training

30–40 min easy cross-training

Thu

Quality

7 mi steady run; middle 2 mi at planned marathon effort

Fri

Rest

Sat

Easy

4 mi easy run

Sun

Long run

14 mi long run; use race-day fuel timing

4Week 4Recovery week · 24 mi

Mon

Rest

Tue

Easy

4 mi easy run

Wed

Cross-training

Rest or 25 min gentle cross-training

Thu

Easy

5 mi relaxed aerobic run

Fri

Rest

Sat

Easy

4 mi easy run

Sun

Long run

11 mi long run, conversational effort

5Week 5Build · 32 mi

Mon

Rest

Tue

Easy

5 mi easy run

Wed

Cross-training

30–40 min easy cross-training

Thu

Quality

7 mi steady run; final 2 mi at planned marathon effort

Fri

Rest

Sat

Easy

4 mi easy run

Sun

Long run

16 mi long run; rehearse fuel, fluids, and kit

6Week 6Recovery week · 26 mi

Mon

Rest

Tue

Easy

4 mi easy run

Wed

Cross-training

Rest or 25 min gentle cross-training

Thu

Easy

6 mi relaxed aerobic run

Fri

Rest

Sat

Easy

4 mi easy run + 4 relaxed strides

Sun

Long run

12 mi long run, conversational effort

7Week 7Build · 36 mi

Mon

Rest

Tue

Easy

5 mi easy run

Wed

Cross-training

30 min easy cross-training or mobility

Thu

Quality

8 mi steady run; middle 3 mi at planned marathon effort

Fri

Rest

Sat

Easy

5 mi easy run

Sun

Long run

18 mi long run; full race-day fueling rehearsal

8Week 8Recovery week · 29 mi

Mon

Rest

Tue

Easy

5 mi easy run

Wed

Cross-training

Rest or 25 min gentle cross-training

Thu

Easy

6 mi relaxed aerobic run

Fri

Rest

Sat

Easy

4 mi easy run

Sun

Long run

14 mi long run, conversational effort

9Week 9Peak week · 40 mi

Mon

Rest

Tue

Easy

6 mi easy run

Wed

Cross-training

30 min easy cross-training or mobility

Thu

Quality

9 mi steady run; middle 4 mi at planned marathon effort

Fri

Rest

Sat

Easy

5 mi easy run

Sun

Long run

20 mi long run; complete race-day rehearsal

10Week 10Peak week · 26 mi

Mon

Rest

Tue

Easy

4 mi easy run

Wed

Cross-training

25 min easy cross-training or mobility

Thu

Quality

6 mi relaxed run; 2 mi at planned marathon effort

Fri

Rest

Sat

Easy

4 mi easy run

Sun

Long run

12 mi long run, controlled effort

11Week 11Taper · 18 mi

Mon

Rest

Tue

Easy

3 mi easy run

Wed

Cross-training

Rest or 20 min gentle mobility

Thu

Easy

4 mi relaxed run + 4 short strides

Fri

Rest

Sat

Easy

3 mi easy run

Sun

Long run

8 mi long run, conversational effort

12Week 12Taper · 8 mi + race

Mon

Rest

Tue

Easy

3 mi easy run

Wed

Rest

Rest or 15 min gentle mobility

Thu

Easy

3 mi easy run + 4 short strides

Fri

Rest

Sat

Easy

2 mi shakeout, or rest

Sun

Race

Marathon — 26.2 mi

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Run total
Week 1Foundation	Rest	4 mi easy run	30–40 min easy cross-training	6 mi steady run; final 1 mi at planned marathon effort	Rest	3 mi easy run	12 mi long run; practice fuel and fluids	25 mi
Week 2Recovery week	Rest	4 mi easy run	30 min easy cross-training or mobility	5 mi relaxed aerobic run	Rest	4 mi easy run + 4 relaxed strides	10 mi long run, conversational effort	23 mi
Week 3Build	Rest	4 mi easy run	30–40 min easy cross-training	7 mi steady run; middle 2 mi at planned marathon effort	Rest	4 mi easy run	14 mi long run; use race-day fuel timing	29 mi
Week 4Recovery week	Rest	4 mi easy run	Rest or 25 min gentle cross-training	5 mi relaxed aerobic run	Rest	4 mi easy run	11 mi long run, conversational effort	24 mi
Week 5Build	Rest	5 mi easy run	30–40 min easy cross-training	7 mi steady run; final 2 mi at planned marathon effort	Rest	4 mi easy run	16 mi long run; rehearse fuel, fluids, and kit	32 mi
Week 6Recovery week	Rest	4 mi easy run	Rest or 25 min gentle cross-training	6 mi relaxed aerobic run	Rest	4 mi easy run + 4 relaxed strides	12 mi long run, conversational effort	26 mi
Week 7Build	Rest	5 mi easy run	30 min easy cross-training or mobility	8 mi steady run; middle 3 mi at planned marathon effort	Rest	5 mi easy run	18 mi long run; full race-day fueling rehearsal	36 mi
Week 8Recovery week	Rest	5 mi easy run	Rest or 25 min gentle cross-training	6 mi relaxed aerobic run	Rest	4 mi easy run	14 mi long run, conversational effort	29 mi
Week 9Peak week	Rest	6 mi easy run	30 min easy cross-training or mobility	9 mi steady run; middle 4 mi at planned marathon effort	Rest	5 mi easy run	20 mi long run; complete race-day rehearsal	40 mi
Week 10Peak week	Rest	4 mi easy run	25 min easy cross-training or mobility	6 mi relaxed run; 2 mi at planned marathon effort	Rest	4 mi easy run	12 mi long run, controlled effort	26 mi
Week 11Taper	Rest	3 mi easy run	Rest or 20 min gentle mobility	4 mi relaxed run + 4 short strides	Rest	3 mi easy run	8 mi long run, conversational effort	18 mi
Week 12Taper	Rest	3 mi easy run	Rest or 15 min gentle mobility	3 mi easy run + 4 short strides	Rest	2 mi shakeout, or rest	Marathon — 26.2 mi	8 mi + race

Published from the Stride plan library snapshot dated September 19, 2026. General training information only; it does not replace medical advice or individual coaching.

A 12-week plan starts from fitness you already have.

Your weekly mileage has been consistent for the last six to eight weeks.
You have completed recent long runs and do not need to rebuild from three easy miles.
You can protect the same number of run days from week one through race week.
You are prepared to begin race-specific work early instead of using a long base phase.

12 weeks, four distinct jobs.

This page gives you one complete four-day schedule. Its opening mileage and workout load still have to match the running you are doing now.

Settle

Weeks 1–2

Hold close to your current volume, establish the weekly rhythm, and make sure the opening load is honest.

Build

Weeks 3–7

Grow the long run and weekly work with step-back weeks intact. There is no room to repay missed mileage.

Peak

Weeks 8–10

Complete the most race-specific long runs, rehearse fueling, and practice the terrain that will decide the final 10K.

Taper

Weeks 11–12

Reduce volume, keep the routine familiar, and arrive on race day without trying to squeeze in one more big week.

Choose the schedule that starts where your running is now.

Your race date, current mileage, recent longest run, marathon experience, goal, and available days decide which plans rank first. After you choose and subscribe, Stride dates every workout through race day.

Build My Plan

12-week marathon plan questions, answered.

Is 12 weeks enough to train for a marathon?

Twelve weeks can be enough when consistent weekly mileage and recent long runs are already in place. It is not enough time to build from zero, and it is the minimum runway accepted by Stride's current setup flow.

Who should use a 12-week marathon plan?

Use this window when your recent training is steady and the opening week will not be a mileage jump. If you are returning after a long break, twelve weeks is too little room to rebuild and peak at the same time. The opening mileage and number of run days still need to match the training you are doing now.

How many days a week should I run in a 12-week marathon plan?

Plan length does not decide run frequency. Your available run days, current mileage, recent longest run, marathon experience, and goal should decide which schedule fits. Protect a repeatable week instead of choosing more run days than you can consistently complete.

What if I miss a week in a 12-week build?

Do not cram the missed mileage into the following week. Return to the schedule at a load you can handle, protect the taper, and reconsider the plan if the next week would create a sudden jump from your recent running.

Put the 12-week window against your actual race.

Each page counts back from race day, maps the 4 phases to real dates, and applies the window to that course and its typical conditions.