4-Day Missoula Marathon Training Plan

Missoula, MTJune 27, 2027

Four runs per week for 18 weeks: two easy runs, one midweek aerobic run, and one long run. The schedule stays fixed; the guidance below shows how to choose terrain, rehearse conditions, and prepare for the Missoula Marathon course.

The Missoula Marathon starts at 6:00 a.m. in Frenchtown, Montana and finishes in downtown Missoula just past the Beartracks Bridge, in front of the Wilma Theater. The organizers call it flat and fast, and by any reasonable definition it is. It also runs entirely above 3,000 feet and finishes about 177 feet higher than it starts.

See the full 18-week plan Read the full race guide

Race day: June 27, 2027
18-week window: Around February 21, 2027
Course: Mostly Flat · Point to Point
Peak week: 40 miles
Longest run: 20 miles

Your complete Missoula Marathon schedule

The 18-week window opens around February 21, 2027. Weeks one through 17 keep the normal Tuesday, Wednesday, Thursday, and Sunday rhythm. Only race week moves so the marathon lands on its actual weekday. If the window has passed, do not skip ahead or cram missed mileage into the time left.

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

1Week 1Foundation · 15 mi

Mon

Rest

Tue

Easy

3 mi easy run

Wed

Cross-training

30 min easy cross-training or mobility

Thu

Easy

3 mi relaxed aerobic run

Fri

Rest

Sat

Easy

3 mi easy run

Sun

Long run

6 mi long run, conversational effort

2Week 2Foundation · 17 mi

Mon

Rest

Tue

Easy

3 mi easy run

Wed

Cross-training

30 min easy cross-training or mobility

Thu

Easy

4 mi relaxed aerobic run

Fri

Rest

Sat

Easy

3 mi easy run

Sun

Long run

7 mi long run, conversational effort

3Week 3Recovery week · 15 mi

Mon

Rest

Tue

Easy

3 mi easy run

Wed

Cross-training

Rest or 20 min gentle mobility

Thu

Easy

3 mi relaxed aerobic run

Fri

Rest

Sat

Easy

3 mi easy run

Sun

Long run

6 mi long run, conversational effort

4Week 4Build · 19 mi

Mon

Rest

Tue

Easy

3 mi easy run

Wed

Cross-training

30–40 min easy cross-training

Thu

Easy

5 mi relaxed aerobic run

Fri

Rest

Sat

Easy

3 mi easy run + 4 relaxed strides

Sun

Long run

8 mi long run, conversational effort

5Week 5Build · 22 mi

Mon

Rest

Tue

Easy

4 mi easy run

Wed

Cross-training

30–40 min easy cross-training

Thu

Easy

5 mi relaxed aerobic run

Fri

Rest

Sat

Easy

3 mi easy run

Sun

Long run

10 mi long run; practice fluids

6Week 6Recovery week · 18 mi

Mon

Rest

Tue

Easy

3 mi easy run

Wed

Cross-training

Rest or 25 min gentle cross-training

Thu

Easy

4 mi relaxed aerobic run

Fri

Rest

Sat

Easy

3 mi easy run

Sun

Long run

8 mi long run, conversational effort

7Week 7Build · 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

8Week 8Recovery 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

9Week 9Build · 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

10Week 10Recovery 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

11Week 11Build · 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

12Week 12Recovery 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

13Week 13Peak week · 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

14Week 14Recovery 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

15Week 15Peak 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

16Week 16Taper · 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

17Week 17Taper · 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

18Week 18Taper · 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	3 mi easy run	30 min easy cross-training or mobility	3 mi relaxed aerobic run	Rest	3 mi easy run	6 mi long run, conversational effort	15 mi
Week 2Foundation	Rest	3 mi easy run	30 min easy cross-training or mobility	4 mi relaxed aerobic run	Rest	3 mi easy run	7 mi long run, conversational effort	17 mi
Week 3Recovery week	Rest	3 mi easy run	Rest or 20 min gentle mobility	3 mi relaxed aerobic run	Rest	3 mi easy run	6 mi long run, conversational effort	15 mi
Week 4Build	Rest	3 mi easy run	30–40 min easy cross-training	5 mi relaxed aerobic run	Rest	3 mi easy run + 4 relaxed strides	8 mi long run, conversational effort	19 mi
Week 5Build	Rest	4 mi easy run	30–40 min easy cross-training	5 mi relaxed aerobic run	Rest	3 mi easy run	10 mi long run; practice fluids	22 mi
Week 6Recovery week	Rest	3 mi easy run	Rest or 25 min gentle cross-training	4 mi relaxed aerobic run	Rest	3 mi easy run	8 mi long run, conversational effort	18 mi
Week 7Build	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 8Recovery 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 9Build	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 10Recovery 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 11Build	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 12Recovery 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 13Peak week	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 14Recovery 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 15Peak 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 16Taper	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 17Taper	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 18Taper	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

This free plan is complete, fixed, and ready to use.

It begins at 15 miles per week, peaks at 40, and asks you to manage schedule changes and missed training yourself.

A Stride plan ranks from your running, then dates to race day.

Current mileage, recent longest run, marathon experience, goal, and available days decide which plans rank first.

Build My Plan

How to use this plan for Missoula Marathon

The mileage builds your engine. Your long-run route, pacing, fueling, and clothing rehearsals make that fitness specific to this race.

How to train for the Missoula Marathon

Train for the Missoula Marathon as a fast course with two complications: it runs above 3,000 feet and it ends higher than it begins. Neither is dramatic. But if you live at sea level, expect goal pace to feel slightly harder than it does at home, and don't set your target off a sea-level personal best without a small allowance.

The net rise of about 177 feet is spread across 26.2 miles, so you'll never feel it as a hill. You'll feel it over the last five miles as a course that isn't giving anything back. Practice long runs that finish on a long, barely perceptible grind uphill and hold goal pace all the way through it.

The one real hill sits near halfway, and the descent right after it, from mile 15.2 to 15.6, is where runners try to recoup what the climb cost. Don't. Rehearse running a mid-race climb at even effort and then rolling into a steep descent with a short quick stride instead of a hard push. Wrecking your quads at 15.5 here means grinding the last ten miles on a road that's tilting up.

Then rehearse the morning. A 6:00 a.m. start with buses leaving between 4:15 and 5:00 means a 3 a.m. alarm and breakfast far earlier than you're used to. Do at least three long runs on that schedule in the final two months, fueling included.

Keep the plan honest. This free schedule contains no speedwork. Apply the course guidance through route choice and race rehearsal without turning easy days into extra workouts. If your goal calls for marathon-pace work, compare it with First Marathon Plus.

Match the terrain

Do several Missoula Marathon long runs on uninterrupted flat ground. With few terrain changes to reset your stride, steady pacing and late-run form matter more than hill speed.

Rehearse race morning

Race morning in Missoula typically opens near 53F with humidity around 71% and clear skies, and late June days there average a high in the low 80s. The organizers describe cool mornings, warm afternoons and low humidity, which is exactly why the gun is at 6:00 a.m. If you're out past four hours you'll finish in real heat, so do some long runs in warm, dry midday air rather than only at dawn.

Prepare for the hard part

The final stretch into downtown, where a course that rises about 177 feet net stops giving anything back, especially if you spent yourself on the halfway hill and the fast descent just after it.

Check the starting line before you commit.

Beginner-friendly does not mean couch-to-marathon. Week one asks for four runs, 15 total miles, and a six-mile long run.

Fifteen miles in week one is close to the volume you already handle.
You can protect four run days most weeks, including a weekend long run.
Your priority is a steady first-marathon build without speedwork.
You can start around February 21, 2027 without forcing the early weeks.

Missoula Marathon course facts

Course: Point to Point · Mostly Flat · Road/Pavement
Elevation gain / loss: 492 ft gain, 315 ft loss
Highest / lowest point: 3,263 ft / 3,037 ft
Marathon finishers: 1,250 in 2026 (mid-size field)
Boston qualifier: Certified Boston qualifying course
Finishers running a qualifying time: 8.1% in 2026
Typical race morning: 53°F at the start, 71% humidity, clear
Race day high / low: 82°F / 50°F on average

Sources

Missoula Marathon questions, answered.

When should I start this 18-week Missoula Marathon plan?

The 2027 Missoula Marathon is scheduled for June 27, 2027, so the 18-week window opens around February 21, 2027. Weeks one through 17 keep the normal weekly rhythm and Sunday long run; only the final race week shifts to the event's actual weekday. If that date has already passed, do not compress 18 weeks of mileage into a shorter window.

How should I adapt the four-day plan for the Missoula Marathon course?

Do several Missoula Marathon long runs on uninterrupted flat ground. With few terrain changes to reset your stride, steady pacing and late-run form matter more than hill speed. Train for the Missoula Marathon as a fast course with two complications: it runs above 3,000 feet and it ends higher than it begins. Neither is dramatic. But if you live at sea level, expect goal pace to feel slightly harder than it does at home, and don't set your target off a sea-level personal best without a small allowance.

Is four days a week enough to train for the Missoula Marathon?

Four run days can be enough when 15 miles in week one is not a sudden jump and you can protect the long run most weeks. This schedule builds to a 40-mile peak and a 20-mile long run. A runner chasing an aggressive time or already supporting more volume may fit a higher-mileage plan better.

Is the Missoula Marathon flat?

Mostly. The Missoula Marathon runs between about 3,037 and 3,263 feet with roughly 490 feet of climbing and 315 feet of descent, so it finishes around 177 feet higher than it starts. There's one hill at the halfway point and a notably steep descent from mile 15.2 to mile 15.6.

Does altitude affect the Missoula Marathon?

A little. The course runs entirely above 3,000 feet, which is modest but enough that a sea-level runner should expect goal pace to feel slightly harder than at home. It isn't mountain altitude and no acclimatization trip is needed, but don't set your target off a sea-level personal best without allowance.

The same four-day schedule, shaped around the course ahead.

Choose your race for its current date, course profile, typical race-morning conditions, and specific long-run guidance.