Marathon training load

See how your weekly distance can grow from today to a peak and a three week taper.

Your details

Peak week

40.0 mi

reached safely, then a 3 week taper

Week 122.0 mi
Week 224.2 mi
Week 326.6 mi
Week 421.3 mi
Week 529.3 mi
Week 632.2 mi
Week 735.4 mi
Week 828.3 mi
Week 939.0 mi
Week 1040.0 mi
Week 1140.0 mi
Week 1232.0 mi
Week 1340.0 mi
Week 1440.0 mi
Week 1540.0 mi
Week 16 (taper)32.0 mi
Week 17 (taper)24.0 mi
Week 18 (taper)16.0 mi
Longest run (50% of peak, capped at 32 km)20.0 mi

Grow the week gently and keep most runs easy. The taper cuts distance but keeps a little pace, so you arrive fresh rather than flat.

Persistent pain, low mood, poor sleep or periods stopping during heavy training are signs to ease off and talk to your GP.

The working

20 miles to a 40 mile peak

With 18 weeks, 15 are for building at 10% a week with every fourth week easier, reaching the 40 mile peak in week 10 and holding it (with an easier week 12), then a 3 week taper at 80, 60 and 40%: 32, 24 and 16 miles. The longest run is half the peak week, capped at 20 miles (32 km): 20 miles here.

Why three weeks

Taper science

Marathons need longer to absorb training. Cutting volume by 40 to 60% while keeping some race pace running is what the evidence favours. Use the extra time to sleep.

The long run

Most plans

Peak at 18 to 22 miles, two or three weeks before the taper
Practise race fuel and kit on every long run
Run most of it slower than race pace
A walk break every mile is a valid strategy

Read with care

What this cannot tell you

Speed workThis plans distance only; keep 80% easy.
First marathonsIf you are not running 15 miles a week yet, allow more weeks.
Warning signsBone pain, exhaustion or missed periods are reasons to stop and get checked.

Questions

Common questions

How many miles a week to train for a marathon?

Many first timers peak around 30 to 45 miles.

How long should a marathon taper be?

Usually 2 to 3 weeks.

How many weeks to train for a marathon?

16 to 20 weeks from a solid base.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.