Marathon Training Plan
A 16-week marathon buildup that pairs progressive long runs with indoor cycling cross-training to add volume without overuse injury risk.
Marathon training lives or dies on your body's ability to absorb volume without breaking down — this 16-week plan builds your long run steadily while indoor cycling days carry extra aerobic load on the days your legs need a break from impact, so you arrive at the start line trained, not injured.
This plan is dynamic
Every cycling session in this plan automatically scales its power targets to your FTP, so it adapts as you get fitter — no need to guess your numbers or redo the math yourself. Life happens too: drag any session to a different day on your calendar whenever your routine changes.
Week-by-week breakdown
Base
Weeks 1–5Building a running foundation with generous Zone 2 cycling volume alongside it.
Build
Weeks 6–11Progressively longer long runs, paired with tempo cycling to sharpen your aerobic engine.
Peak
Weeks 12–14Your highest-volume weeks, including the longest run of the plan.
Taper
Weeks 15–16Two weeks of reduced volume and easy cycling to arrive at the start line fully recovered.
Frequently asked questions
How long is the longest run in this plan?
The plan peaks at roughly 32 km, the standard long-run ceiling most marathon plans build toward before tapering.
Why does a running plan include so much cycling?
Cycling adds aerobic training volume with far less impact stress than running, which is exactly what a 16-week marathon buildup needs to avoid overuse injuries.
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