26.2

Full Marathon Training Plan

Build a personalised 42.195km plan — from your first marathon to a personal-best attempt. Set your level, goal pace, plan length and long-run day below.

Build your plan

Warm-up & cool-down (every run)

Warm-up — 10-12 min
Easy jog to raise heart rate, followed by dynamic drills (leg swings, walking lunges, high knees, butt kicks) and 4x20s relaxed strides before quality sessions or races.

Cool-down — 10-15 min
Easy jog or walk to bring heart rate down gradually, followed by 5-10 minutes of static stretching for calves, hamstrings, quads and hips.

Week-by-week schedule

Rest Easy Quality (tempo/interval) Long run

Reference

Plan structure follows widely used marathon periodisation principles (base, build, peak, taper). For further reading on marathon training methodology, see Hal Higdon's Marathon Training.

Disclaimer: This training plan is generated for general informational purposes only and is not personalised medical or coaching advice. Consult a physician before beginning any exercise programme, especially if you have a pre-existing health condition. Adjust the plan to how your body responds, prioritise rest when injured or unwell, and stop training and seek medical attention if you experience chest pain, dizziness, or unusual discomfort. Use this plan at your own risk.