Your time. Your km. Your plan.
Type a goal time, your current weekly mileage and weeks until race day. We generate a personalized progression with quality sessions, cutback weeks and a 3-week taper.
Total volume, long run distance and key quality session for every week. Cutback weeks (every 4th) cut volume by ~25% to absorb training. The last 3 weeks taper to 80%, 60% and 30% of peak.
| Week | Total km | Long run | Quality session | Notes |
|---|---|---|---|---|
| 1 | 30 | 8 | Easy + strides | |
| 2 | 32 | 9 | 12 × 400 m @ threshold | |
| 3 | 34 | 9 | 15 km @ MP within long run | |
| 4 | 26 | 7 | 8 km tempo @ MP | Cutback week — absorb training |
| 5 | 37 | 11 | Easy + strides | |
| 6 | 39 | 11 | 12 × 400 m @ threshold | |
| 7 | 41 | 12 | 15 km @ MP within long run | |
| 8 | 32 | 9 | 8 km tempo @ MP | Cutback week — absorb training |
| 9 | 44 | 13 | Easy + strides | |
| 10 | 46 | 14 | 12 × 400 m @ threshold | |
| 11 | 48 | 15 | 15 km @ MP within long run | |
| 12 | 37 | 11 | 8 km tempo @ MP | Cutback week — absorb training |
| 13 | 51 | 16 | Easy + strides | |
| 14 | 41 | 10 | 8 km tempo @ MP | Taper — protect freshness |
| 15 | 31 | 6 | 3 × 1 km @ MP, then race | Taper — protect freshness |
| 16 | 15 | — | Marathon | Race week |
The plan respects three principles. First, no week increases volume more than 10% over the previous one — the standard "10% rule" against injury. Second, every 4th week is a cutback at ~75% of the prior week, to absorb training and prevent overreaching. Third, the last 3 weeks taper to 80%, 60% and 30% of peak — research consistently shows a 2–3 week taper improves marathon time by 1–3% by restoring glycogen, fixing micro-damage and topping up freshness without losing fitness.
All training paces flow from your goal marathon pace (MP). Easy runs are MP + 60–75 sec/km — slow enough to talk in full sentences, the pace that builds aerobic base without accumulating fatigue. Long runs are MP + 30–45 sec/km. Tempo and marathon-pace work is MP itself. Threshold (cruise interval) pace is MP − 15–25 sec/km — roughly 1-hour race pace, the lactate-clearance ceiling. This Daniels-style structure underpins almost every modern marathon plan.
Most amateurs need 12–18 weeks of focused training. 8 weeks works only as a "tune-up" if you already have a solid aerobic base from a recent block. First-time marathoners and anyone returning from a layoff should aim for 16–18 weeks to build mileage gradually.
Most plans peak at 32–35 km (20–22 miles), 3 weeks before race day. Going longer than 35 km offers diminishing returns and increases injury risk. Beginners may peak at 28–30 km. Time on feet matters as much as distance — many coaches cap long runs at 3–3.5 hours regardless of distance.
Research consistently shows a 2–3 week taper improves marathon time by 1–3% — about 5–10 minutes for a 4-hour marathoner. Volume drops, but intensity stays similar. The taper restores muscle glycogen, repairs micro-damage and tops up freshness. Going under 2 weeks risks racing tired; going over 3 weeks loses fitness.
One missed week within a 16-week block has minimal impact. Resume the plan where you left off, don’t try to "make up" the lost volume. Two or more weeks off, especially in the final 6 weeks before race day, may require adjusting your goal — chase finish-line health instead of a hero number.
Yes. The 3-up, 1-down pattern is the most studied training periodization for endurance runners. Cutbacks cut volume by ~25% while keeping intensity. They allow super-compensation: you absorb the training, your fitness ratchets up, and you avoid the slow-burn fatigue that derails long blocks.
The plan still works — but you should check the goal against a recent race result. Drop your most recent half marathon into our race time predictor; if the predicted marathon is 20+ minutes slower than your target, scale back. Better to race a smart 3:55 than blow up at 25 km chasing a 3:30.