Marathon Training Plan — Printable PDF
Printable marathon training plan with beginner and intermediate weekly mileage, long runs, cutback weeks, and race-week taper notes.
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Marathon Training Plan printable training plan
The marathon training plan lays out a 16- or 18-week progression with build weeks, cutback weeks, long runs, and taper notes. It is meant for runners who already have a base and need a printable overview of the block rather than a day-by-day app calendar.
The sheet keeps the long run visible beside quality sessions and recovery notes, which helps prevent the common problem of stacking too many hard days together. Intermediate runners can use the variant selector for more demanding weekly structure, while beginners can keep the plan conservative.
Use the separate running log after each workout when you want to record exact pace, route, weather, heart rate, soreness, or race-specific notes.
Best uses
- 16- and 18-week marathon blocks
- tracking long-run progression and taper timing
- runners who want the whole training cycle visible on one page
Training tips
- Practice fueling on long runs, not for the first time on race day.
- Use cutback weeks as recovery weeks, not as missed-workout catch-up weeks.
- Move sessions around to protect recovery after hard workouts.
FAQ
Does this marathon plan include beginner and intermediate options?
Yes. The printable includes 16- and 18-week beginner and intermediate variants.
Should I record exact pace on this sheet?
Use this sheet for the plan overview and use a running log for exact pace, route, heart rate, and weather notes after each run.