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A 16-week plan to finish a marathon with no time target, with 4 runs a week, building to a 55.4 km peak week and a 32 km long run.
Marathon
16 weeks
Free & Premium
This plan runs over 16 weeks. You can start at any point: do all 16 weeks or jump in wherever feels right.
Try our No Time Target Marathon plan. You want to finish 42.2km with structure. There is no time target. Finishing 42.2km is the goal. It is 16 weeks, with 4 runs a week. The exact sessions are in the app.
Start this plan
Download Dangelo and follow this plan today. Free on iOS & Android.
| Week | Total km | Runs | Long run | Key session |
|---|---|---|---|---|
| 1 | 29 | 4 | 13 km | Long run |
| 2 | 31 | 4 | — | Race pace |
| 3 | 38.1 | 4 | 16 km | Long run |
| 4 | 31 | 4 | — | Race |
| 5 | 39.8 | 4 | 19 km | Long run |
| 6 | 45.1 | 4 | 21 km | Long run |
| 7 | 39 | 4 | 16 km | Long run |
| 8 | 46.8 | 4 | 22 km | Long run |
| 9 | 46.8 | 4 | — | Race pace |
| 10 | 52 | 4 | 29 km | Long run |
| 11 | 45.2 | 4 | — | Race |
| 12 | 51 | 4 | 32 km | Long run |
| 13 | 46 | 4 | — | Race pace |
| 14 | 52.1 | 4 | 27 km | Long run |
| 15 | 29 | 4 | 10 km | Long run |
| 16 | 55.4 | 4 | — | Race |
Rest
Race Pace
Rest
Progression
Rest
Recovery 5km
10km Race
Rest
Intervals
Rest
Easy 10km
Rest
Recovery 5km
Mixed-Pace Long Run
Rest
Easy 6km
Rest
Race Pace 8km
Rest
Recovery 5km
Long Run 32km