COUCH TO MARATHON TRAINING PLAN (km)

WEEK Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Walk / Run Walk / Run Cross Training Long Run

1 Rest Day 10 x Rest Day 10 x Rest Day 2.5km (walk if

2 min walk 2 min walk 30 - 45 minutes
needed)
1 min run 1 min run
Walk / Run Walk / Run Cross Training Walk / Run Long Run

2 Rest Day 15 x Rest Day 15 x 15 x

3km (walk if
1 min walk 1 min walk 30 - 45 minutes 1 min walk
needed)
1 min run 1 min run 1 min run

5k
Walk / Run Walk / Run Cross Training Walk / Run Long Run

3 Rest Day 15 x Rest Day 15 x 15 x

4km (walk if
0.5 min walk 0.5 min walk 30 - 45 minutes 0.5 min walk
needed)
1.5 min run 1.5 min run 1.5 min run
Walk / Run Walk / Run Cross Training
10 x 10 x
4 Rest Day Rest Day Rest Day 5k!
2 min walk 2 min walk 30 - 45 minutes
1 min run 1 min run
Training Run Training Run Cross Training Training Run Long Run
5 Rest Day Rest Day
4km 2.5km 30 - 60 mins 4km 6km
Training Run Training Run Cross Training Training Run Long Run
6 Rest Day Rest Day

10k
4km 2.5km 30 - 60 mins 4km 7km
Training Run Training Run Cross Training Training Run Long Run
7 Rest Day Rest Day
5km 7km 30 - 60 mins 5km 8km
Training Run Training Run Cross Training Training Run
8 Rest Day Rest Day 10k!
5km 7km 30 - 60 mins 5km
Training Run Training Run Cross Training Training Run Long Run
9 Rest Day Rest Day
5km 7km 30 - 60 mins 5km 8km
Training Run Training Run Cross Training Training Run Long Run
10 Rest Day Rest Day
5km 7km 30 - 60 mins 5km 11km

half marathon
Training Run Training Run Cross Training Training Run Long Run
11 Rest Day Rest Day
7km 8km 30 - 60 mins 7km 12km
Training Run Training Run Cross Training Training Run Long Run
12 Rest Day Rest Day
7km 8km 30 - 60 mins 7km 10km
Training Run Training Run Cross Training Training Run Long Run
13 Rest Day Rest Day
7km 8km 30 - 60 mins 7km 15km
Training Run Training Run Cross Training Training Run Long Run
14 Rest Day Rest Day
7km 10km 30 - 60 mins 7km 17km
Training Run Training Run Cross Training Training Run Half
15 Rest Day Rest Day
7km 10km 30 - 60 mins 7km Marathon!
Training Run Training Run Cross Training Training Run Long Run
16 Rest Day Rest Day
8km 11km 30 - 60 mins 8km 17km
Training Run Training Run Cross Training Training Run Long Run
17 Rest Day Rest Day
8km 11km 30 - 60 mins 8km 22km
Training Run Training Run Cross Training Training Run Long Run
18 Rest Day Rest Day
8km 11km 30 - 60 mins 8km 25km
Training Run Training Run Cross Training Training Run Long Run
Marathon

19 Rest Day Rest Day

8km 11km 30 - 60 mins 8km 29km
Training Run Training Run Cross Training Training Run Long Run
20 Rest Day Rest Day
8km 11km 30 - 60 mins 8km 25km
Training Run Training Run Cross Training Training Run Long Run
21 Rest Day Rest Day
8km 13km 30 - 60 mins 8km 33km
Training Run Training Run Cross Training Training Run Long Run
22 Rest Day Rest Day
7km 7km 30 - 60 mins 7km 16km
Training Run Cross Training Training Run Long Run
23 Rest Day Rest Day Rest Day
5km 30 - 60 mins 5km 10km
Training Run Short Run Short Run
24 Rest Day Rest Day Rest Day Marathon!
5km 3km 2-3km