Running
Marathon training plan: how long to prepare and a 24-week schedule
We guide you through all 42 kilometres: weekly volume, long runs, nutrition on the distance and taper to the race.
Where to start
A marathon training plan realistically takes 6–12 months from scratch or 16–24 weeks with a running base. A week combines easy running, one manageable quality session, a long run, strength work and rest; the 24-week schedule below assumes you already run regularly.
1trAIner is an AI coach that builds a marathon training plan using your watch data and adjusts it after every workout.
- Distance
- marathon (42.2 km)
- Training timeframe
- 24 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
Map: capture territory
Runs turn into capturing territory on the map
Video text
The area on the map isn't yours yet. You run a loop around the park — and the land inside the loop becomes yours. You run through a neighbor's section — you take that too. In the runners' ranking you move up to first place.
The first 7 days are free, no card needed. No automatic charges: you renew your subscription manually.
The first 42.2 km require preparation for a long effort, even if your goal is simply to finish without a target time. A 24-week horizon gives room for consistent work, but it doesn't remove the need to assess your starting running base. You should plan time in advance for long runs, recovery and testing your nutrition.
In 1trAIner the coach builds a training plan around your level and real schedule, including busy weeks. Data from connected Garmin or Apple Watch syncs automatically, and the training plan is recalculated after every workout. If the training load stops being manageable, your preparation is adjusted rather than forcing you to catch up with the calendar.
First, consistency is built, then the time on your feet you can handle gradually increases. Long runs help you test your gear and nutrition, but you don't need to cover the entire marathon in a workout. Before the race, the training load decreases, and the plan for covering the distance is refined based on the experience you've accumulated.
How long to prepare
From scratch
A realistic timeline is 6–12 months: first establish regular running and reach 10 km, then a half marathon and a marathon-specific cycle. The 24-week table does not replace that initial foundation.
With a running base
After consistent running and a comfortable half marathon, allow 16–24 weeks. If 10 km is your longest comfortable distance, choose a longer cycle and establish your long runs first.
For a target time
A time goal usually calls for a 16–24-week cycle and a supporting half marathon result. One month can only cover final specific work and tapering with an established base; starting from scratch on that timeline raises the risk of overload.
Weekly structure
- 2–3 easy runs at conversational effort; roughly 80% easy and 20% harder running is a guide, not a quota.
- One quality session with a warm-up and cool-down; add a second only with a stable base, keeping easy days between them.
- One easy long run, gradually reaching 30–35 km when ready; also limit time on feet and practise race fueling.
- 1–2 short conditioning and strength sessions for legs, calves and core, without fatigue that disrupts the next run.
- At least one rest day; follow the long run with rest or very easy activity according to how you feel.
- A recovery week every 3–4 weeks: reduce mileage and the long run, without making up missed sessions.
Week-by-week plan for runners with a base
This plan is a guide: the AI coach adjusts it to your starting base and recovery. Mileage is an example for regular runners, not a required quota; choose the lower end according to what you can sustain. In each two-week block, the long run and mileage describe the loading week: reduce both by roughly 20–30% every fourth week. Around 10% weekly growth is a reference, not a requirement; do not increase volume and intensity together. Taper over the final 2–3 weeks; race-week mileage excludes the race itself.
| Week | Focus | Key session | Long run | Volume |
|---|---|---|---|---|
| 1–2 | Consistency | Easy running; establish 3–4 manageable runs per week. | 10–12 km | 25–30 km/week |
| 3–4 | Consolidating the base | Short relaxed strides when ready; reduce training in week four. | 12–14 km | 28–34 km/week |
| 5–6 | Building endurance | Extend one easy run slightly while keeping breathing controlled. | 14–16 km | 30–36 km/week |
| 7–8 | Controlled effort | 2 × 8 minutes at moderate effort with 3 minutes of easy jogging between; follow with a recovery week. | 16–18 km | 32–40 km/week |
| 9–10 | Long runs and fueling | Test familiar drinks and fuel during an easy long run. | 18–20 km | 36–44 km/week |
| 11–12 | Sustainable pacing | 2 × 12 minutes at controlled effort with 3 minutes of jogging between; then a recovery week. | 20–22 km | 38–46 km/week |
| 13–14 | Race-specific endurance | Short segments at intended race pace in place of the tempo session. | 22–24 km | 40–50 km/week |
| 15–16 | Consolidating the load | A 10 km tune-up when ready, replacing a hard session; follow with an easy week. | 24–26 km | 44–54 km/week |
| 17–18 | Fueling rehearsal | A long run with familiar kit and your planned race food and drinks. | 26–28 km | 46–56 km/week |
| 19–20 | Peak long run | Your longest run according to tolerance, without running a full marathon as a test; then reduce training. | 30–32 km | 48–60 km/week |
| 21–22 | Starting the taper | Reduce mileage from week 22 while keeping short, familiar race-pace segments. | 22–26 km | 36–46 km/week |
| 23–24 | Taper and race | Easy runs and short, familiar strides; rest and race when ready. | 10–14 km | 18–28 km/week |
How to choose a target time
Use a recent half marathon, a 10 km result and your tolerance of long runs. For example, a 4:00 marathon means about 5:41/km; a good short-distance result alone does not show that you can sustain that pace for 42.2 km.
Common mistakes
- Increasing mileage abruptly: around 10% per week is only a reference; stop increasing when fatigue builds.
- Running every session fast: easy days need to stay easy.
- Skipping recovery weeks and rest, or scheduling hard sessions back to back.
- Trying gels and drinks for the first time on race day: practise fueling on long runs.
- Cramming in missed workouts and pushing through pain: reduce the load when pain appears instead of enduring it.
- Testing the full race distance just before the event and skipping the taper: use the final weeks to reduce fatigue.
How the AI coach adapts your plan
The AI coach uses available watch data: heart rate, HRV, sleep and completed training load. How you feel adds context to the numbers; unusual fatigue helps guide changes to upcoming sessions. After a missed workout, the plan is adjusted without squeezing everything into the remaining days. The timeline and target pace are refined as training progresses; outcomes depend on your starting fitness and consistency.
See how 1trAIner works
What you get during 7 days of free access
- In the first 7 free days, fill in the questionnaire about your running base, your goal to complete a marathon and the time you have available.
- Get the first week of your training plan with an initial volume based on your history, without a sharp increase in distance.
- After your workouts, review training load and recovery to determine the next step in your preparation for 42.2 km.
How it works
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1
You tell us about yourself
Share your level, how many days a week you can train, and your race date or target date. It takes five minutes in the chat or by filling out a questionnaire.
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2
You get a plan
The coach designs a training cycle leading up to your goal and lays out each week day by day: what to do, at what pace, and the purpose of each workout.
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3
The plan follows you
Workouts from your watch sync automatically, and you get feedback in the chat. Miss a session or get sick? Your weekly plan is adjusted.
Frequently asked questions
How do I build a marathon training plan?
Assess your running consistency, usual mileage, long run and race date. Divide the cycle into base building, development, specific work and tapering; include easy running, a long run and recovery each week.
Can I prepare for a marathon in one month?
Only if your base and long runs are already established and the month is for final preparation and tapering. It is not enough from scratch: abrupt increases raise the risk of overload, so moving the race date is a better choice.
What does a six-month marathon training plan include?
It is roughly 24 weeks: consolidate the base, gradually extend runs, practise pacing and fueling, then taper for 2–3 weeks. Include a recovery week every 3–4 weeks; without an existing base, the foundation stage may need extra time.
How much should I run per week for a 42 km marathon?
The table gives an example for a runner with a base: roughly 25–30 to 48–60 km in loading weeks. This is not a universal target: choose mileage according to current load, recovery and long-run duration, and make recovery weeks easier.
How do I prepare for my first marathon from scratch?
Allow 6–12 months and start with regular easy running, alternating with walking if needed. First build toward 10 km and a half marathon, then begin a marathon cycle; adjust the timeline according to how you feel.
How long should my longest run be before a marathon?
For prepared runners, up to 30–35 km is a reference, but time on feet and recovery may call for less. A full marathon in training is unnecessary; test your fueling on long runs and reduce the load before race day.
Do I need a sports watch?
No. You can start without one: the plan is based on your goal, level, and available time. With a Garmin or Apple Watch, the plan can be tailored more precisely — the coach can see your heart rate, sleep, and actual weekly training volume.
What happens after the free week?
The subscription costs 450 ₽ per month or 4999 ₽ per year. There are no automatic charges: your card details are not stored, and you renew manually using the link in the reminder.
Is the coach a person or a program?
1trAIner is an informational service: plans and reviews are prepared by AI based on your data. This is not a medical service and not a substitute for a doctor or an in-person coach.
What if my goal changes?
Let the coach know in the chat. Your plan is currently built around “Complete the marathon distance (42.2 km) after 24 weeks of training”, but race dates can change, injuries happen, and vacations come up. The coach will adjust your training cycle to fit your new circumstances.
In the blog
The first 7 days are free, no card needed. No automatic charges: you renew your subscription manually.
Subscription terms are on the plans page and in the public offer. The service provides informational services and does not replace a doctor or an in-person coach.