I made this 16-week road-marathon training plan for me, but feel free to use it too. Start by adding the date of your race to generate your plan (notes on the types of run below):
Run Types & Why They Matter
EASY RUNS (less than 60% maximum effort)
How it should feel: Relaxed, smooth and unhurried. Breathing is comfortable and you can hold a conversation.
Why: Builds aerobic fitness, supports recovery and reduces injury risk. Most of your training should be easy.
Tips: If you’re new, slow right down—add short walk breaks and focus on effort, not pace.
Typical duration: 20–60 minutes.
Example: 40 minutes easy, chatting pace.
STEADY RUNS (60–70% maximum effort)
How it should feel: Controlled but purposeful; you can talk in short sentences.
Why: The “bread and butter” miles that build a strong aerobic base for faster work.
Tips: Keep it in control—if you’re gasping, ease off.
Typical duration: 30–75 minutes.
Example: 50 minutes steady at an even effort.
TEMPO RUNS (70–80% maximum effort)
How it should feel: Comfortably hard; a sustained cruise that needs focus. Talking is limited to a few words.
Why: Improves your ability to run faster for longer by raising your sustainable pace.
Tips: Stay controlled—finish feeling strong, not spent.
Typical duration: 20–40 minutes at tempo within a longer run, or split into blocks.
Example: 15 min easy, 20 min tempo, 10 min easy. New to tempo? Try 3 × 8 min tempo with 2 min easy jog.
LONG RUNS
How it should feel: Mostly easy to steady; finish tired but in control.
Why: Builds endurance and confidence. Use some long runs to practise target race pace, fuelling and pacing.
Tips: Pace by effort, not the watch. Plan fuelling and kit.
Typical duration: 60–180+ minutes (distance depends on race: 10K, Half, Marathon).
Example: 90 minutes easy–steady with 3 × 10 min at race pace, 5 min easy between.