If you've decided to train for a marathon or you're just looking into what it might take to complete a full marathon race, great news! We've got free training plans for every level of runner (including raw beginners!)
The free training plans on our website are adapted from the comprehensive and personalized training plans in our app that are written by coaches who know exactly what it takes for amateur runners to overcome challenges and reach their endurance race goals.
All you have to do is scroll down to find your level (beginner, intermediate, or advanced) and choose a plan length that suits you.
BEGINNER
A beginner runner is someone who is:
- brand new to running OR
- may be returning to running after a break OR
- is not too concerned about finish times OR
- simply doesn’t want a heavy training load
Here are the available free plans for beginner runners:
- Free Couch to Marathon Training Plan
- Free 5k to Marathon Training Plan
- Free 80/20 Marathon Training Plan (with options for Beginner, Intermediate and Advanced)
- Free Marathon Training Plan with Strength Training (with options for Beginner, Intermediate and Advanced)
- Free 6 Week Beginner Marathon Training Plan
- Free 7 Week Beginner Marathon Training Plan
- Free 8 Week (2 Month) Beginner Marathon Training Plan
- Free 9 Week Beginner Marathon Training Plan
- Free 10 Week Beginner Marathon Training Plan
- Free 11 Week Beginner Marathon Training Plan
- Free 12 Week (3 Month) Beginner Marathon Training Plan
- Free 13 Week Beginner Marathon Training Plan
- Free 14 Week Beginner Marathon Training Plan
- Free 15 Week Beginner Marathon Training Plan
- Free 16 Week (4 Month) Beginner Marathon Training Plan
- Free 17 Week Beginner Marathon Training Plan
- Free 18 Week Beginner Marathon Training Plan
- Free 20 Week (5 Month) Beginner Marathon Training Plan
- Free 22 Week Beginner Marathon Training Plan
- Free 24 Week (6 Month) Beginner Marathon Training Plan
- Free 25 Week Beginner Marathon Training Plan
- Free 26 Week Beginner Marathon Training Plan
- Free 7 Month Beginner Marathon Training Plan
- Free 30 Week Beginner Marathon Training Plan
- Free 32 Week Beginner Marathon Training Plan
- Free 10 Month Beginner Marathon Training Plan
- Free 52 Week (1 Year) Beginner Marathon Training Plan
INTERMEDIATE
You are an intermediate runner if you:
- are already comfortable running continuously for roughly 60 minutes
- are fairly comfortable running some fast intervals
- even if you've never actually done a race, you are not brand new to running
Here are the available free plans for intermediate runners:
- Free Sub 4 Hour Marathon Training Plan
- Free 6 Week Intermediate Marathon Training Plan
- Free 7 Week Intermediate Marathon Training Plan
- Free 8 Week (2 Month) Intermediate Marathon Training Plan
- Free 9 Week Intermediate Marathon Training Plan
- Free 10 Week Intermediate Marathon Training Plan
- Free 11 Week Intermediate Marathon Training Plan
- Free 12 Week (3 Month) Intermediate Marathon Training Plan
- Free 13 Week Intermediate Marathon Training Plan
- Free 14 Week Intermediate Marathon Training Plan
- Free 15 Week Intermediate Marathon Training Plan
- Free 16 Week (4 Month) Intermediate Marathon Training Plan
- Free 17 Week Intermediate Marathon Training Plan
- Free 18 Week Intermediate Marathon Training Plan
- Free 20 Week (5 Month) Intermediate Marathon Training Plan
- Free 22 Week Intermediate Marathon Training Plan
- Free 24 Week (6 Month) Intermediate Marathon Training Plan
- Free 25 Week Intermediate Marathon Training Plan
- Free 26 Week Intermediate Marathon Training Plan
- Free 7 Month Intermediate Marathon Training Plan
- Free 30 Week Intermediate Marathon Training Plan
- Free 32 Week Intermediate Marathon Training Plan
- Free 10 Month Intermediate Marathon Training Plan
- Free 52 Week (1 Year) Intermediate Marathon Training Plan
ADVANCED
Advanced runners are runners who:
- have run for at least a year or two
- completed several running races before
- want a higher volume of training
- have the goal of pursuing their fastest possible time.
Here are the available free plans for advanced runners:
- Free 3:30 Marathon Training Plan
- Free Sub 4 Hour Marathon Training Plan
- Free Boston Marathon Training Plan
- Free 6 Week Advanced Marathon Training Plan
- Free 7 Week Advanced Marathon Training Plan
- Free 8 Week (2 Month) Advanced Marathon Training Plan
- Free 9 Week Advanced Marathon Training Plan
- Free 10 Week Advanced Marathon Training Plan
- Free 11 Week Advanced Marathon Training Plan
- Free 12 Week (3 Month) Advanced Marathon Training Plan
- Free 13 Week Advanced Marathon Training Plan
- Free 14 Week Advanced Marathon Training Plan
- Free 15 Week Advanced Marathon Training Plan
- Free 16 Week (4 Month) Advanced Marathon Training Plan
- Free 17 Week Advanced Marathon Training Plan
- Free 18 Week Advanced Marathon Training Plan
- Free 20 Week (5 Month) Advanced Marathon Training Plan
- Free 22 Week Advanced Marathon Training Plan
- Free 24 Week (6 Month) Advanced Marathon Training Plan
- Free 25 Week Advanced Marathon Training Plan
- Free 26 Week Advanced Marathon Training Plan
- Free 7 Month Advanced Marathon Training Plan
- Free 30 Week Advanced Marathon Training Plan
- Free 32 Week (8 Month) Advanced Marathon Training Plan
- Free 10 Month Advanced Marathon Training Plan
- Free 52 Week (1 Year) Advanced Marathon Training Plan
To train for a full marathon, you can absolutely use any of the training plans above. But if you want a personalized training program that’s designed specifically for your own abilities, your goals, and your schedule, you should check out the MOTTIV training app. You can use it for free and it includes much more detailed and personalized plans than we can include in a blog post.
