FunRunGo schedule
20-week marathon schedule
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FunRunGo schedule
20-week marathon schedule
Opening the schedule…
FunRunGo schedule
Twenty weeks for the 42.195 km marathon, for someone who can already run about 8 km easy. The long run peaks at 30 km. A Wednesday easy run is added once that long run reaches 18 km.
This schedule was written for FunRunGo. It is not medical advice and it is not a coach. It does not know your health, the weather, or the course. Stop and get medical help for chest pain, fainting, unusual shortness of breath, or confusion. Read the health disclaimer.
Training paces below use your calculated finish time of 5:00:00.
Race pace is that finish time divided by 42.195 km · 26.2188 mi. Easy, steady, and long paces are offsets from that race pace. Both units are in the table.
| Effort | Pace | How it should feel |
|---|---|---|
| Easy and shakeout | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi | You can speak in sentences. |
| Long | 8:16.6–8:56.6 /km · 13:19.2–14:23.6 /mi | Mostly easy. A little slower is fine late in the run. |
| Steady | 7:21.6–7:41.6 /km · 11:50.7–12:22.9 /mi | Harder than easy, still short of race effort. |
| Race | 7:06.6 /km · 11:26.5 /mi | The even pace for the finish time above. |
Build weeks step the long run from the starting distance toward the peak. Every few build weeks, that long run drops to about 72% of the week before it. Other runs stay shorter than the long run. The closing weeks shorten again, and the last Sunday is the race.
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 3 km · 1.8641 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 2.5 km · 1.5534 mi | 7:21.6–7:41.6 /km · 11:50.7–12:22.9 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 2.5 km · 1.5534 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Sun | LongLong run, mostly easy. | 8 km · 4.971 mi | 8:16.6–8:56.6 /km · 13:19.2–14:23.6 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 4 km · 2.4855 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 3.5 km · 2.1748 mi | 7:21.6–7:41.6 /km · 11:50.7–12:22.9 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 3 km · 1.8641 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Sun | LongLong run, mostly easy. | 10 km · 6.2137 mi | 8:16.6–8:56.6 /km · 13:19.2–14:23.6 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 4.5 km · 2.7962 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 4 km · 2.4855 mi | 7:21.6–7:41.6 /km · 11:50.7–12:22.9 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 3.5 km · 2.1748 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Sun | LongLong run, mostly easy. | 11.5 km · 7.1458 mi | 8:16.6–8:56.6 /km · 13:19.2–14:23.6 /mi |
Down week. Less distance, same easy effort.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyDown week. Keep this easy and a little shorter. | 3.5 km · 2.1748 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Wed | RestRest. | — | — |
| Thu | EasyEasy. Skip the harder effort on this shorter week. | 3 km · 1.8641 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 2.5 km · 1.5534 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Sun | LongLong run, mostly easy. | 8.5 km · 5.2817 mi | 8:16.6–8:56.6 /km · 13:19.2–14:23.6 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 5.5 km · 3.4175 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 4.5 km · 2.7962 mi | 7:21.6–7:41.6 /km · 11:50.7–12:22.9 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 4 km · 2.4855 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Sun | LongLong run, mostly easy. | 13.5 km · 8.3885 mi | 8:16.6–8:56.6 /km · 13:19.2–14:23.6 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 6 km · 3.7282 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 5 km · 3.1069 mi | 7:21.6–7:41.6 /km · 11:50.7–12:22.9 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 4.5 km · 2.7962 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Sun | LongLong run, mostly easy. | 15.5 km · 9.6313 mi | 8:16.6–8:56.6 /km · 13:19.2–14:23.6 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 7 km · 4.3496 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 5.5 km · 3.4175 mi | 7:21.6–7:41.6 /km · 11:50.7–12:22.9 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 5 km · 3.1069 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Sun | LongLong run, mostly easy. | 17 km · 10.5633 mi | 8:16.6–8:56.6 /km · 13:19.2–14:23.6 /mi |
Down week. Less distance, same easy effort.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyDown week. Keep this easy and a little shorter. | 5 km · 3.1069 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Wed | RestRest. | — | — |
| Thu | EasyEasy. Skip the harder effort on this shorter week. | 4 km · 2.4855 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 3.5 km · 2.1748 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Sun | LongLong run, mostly easy. | 12 km · 7.4565 mi | 8:16.6–8:56.6 /km · 13:19.2–14:23.6 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 7.5 km · 4.6603 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Wed | EasyEasy. You should be able to speak in sentences. | 4.5 km · 2.7962 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 6.5 km · 4.0389 mi | 7:21.6–7:41.6 /km · 11:50.7–12:22.9 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 5.5 km · 3.4175 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Sun | LongLong run, mostly easy. | 19 km · 11.8061 mi | 8:16.6–8:56.6 /km · 13:19.2–14:23.6 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 8.5 km · 5.2817 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Wed | EasyEasy. You should be able to speak in sentences. | 5 km · 3.1069 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 7 km · 4.3496 mi | 7:21.6–7:41.6 /km · 11:50.7–12:22.9 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 6 km · 3.7282 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Sun | LongLong run, mostly easy. | 21 km · 13.0488 mi | 8:16.6–8:56.6 /km · 13:19.2–14:23.6 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 9 km · 5.5923 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Wed | EasyEasy. You should be able to speak in sentences. | 5.5 km · 3.4175 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 7.5 km · 4.6603 mi | 7:21.6–7:41.6 /km · 11:50.7–12:22.9 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 6.5 km · 4.0389 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Sun | LongLong run, mostly easy. If the last 15 minutes still feels fine, you can lift to race effort. If not, stay easy. | 22.5 km · 13.9809 mi | 8:16.6–8:56.6 /km · 13:19.2–14:23.6 /mi |
Down week. Less distance, same easy effort.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyDown week. Keep this easy and a little shorter. | 6.5 km · 4.0389 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Wed | RestRest. | — | — |
| Thu | EasyEasy. Skip the harder effort on this shorter week. | 5.5 km · 3.4175 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 4.5 km · 2.7962 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Sun | LongLong run, mostly easy. | 16 km · 9.9419 mi | 8:16.6–8:56.6 /km · 13:19.2–14:23.6 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 10 km · 6.2137 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Wed | EasyEasy. You should be able to speak in sentences. | 6 km · 3.7282 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 8 km · 4.971 mi | 7:21.6–7:41.6 /km · 11:50.7–12:22.9 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 7 km · 4.3496 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Sun | LongLong run, mostly easy. If the last 15 minutes still feels fine, you can lift to race effort. If not, stay easy. | 24.5 km · 15.2236 mi | 8:16.6–8:56.6 /km · 13:19.2–14:23.6 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 10.5 km · 6.5244 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Wed | EasyEasy. You should be able to speak in sentences. | 6.5 km · 4.0389 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 8.5 km · 5.2817 mi | 7:21.6–7:41.6 /km · 11:50.7–12:22.9 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 7.5 km · 4.6603 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Sun | LongLong run, mostly easy. If the last 15 minutes still feels fine, you can lift to race effort. If not, stay easy. | 26.5 km · 16.4663 mi | 8:16.6–8:56.6 /km · 13:19.2–14:23.6 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 11 km · 6.8351 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Wed | EasyEasy. You should be able to speak in sentences. | 6.5 km · 4.0389 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 9 km · 5.5923 mi | 7:21.6–7:41.6 /km · 11:50.7–12:22.9 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 8 km · 4.971 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Sun | LongLong run, mostly easy. If the last 15 minutes still feels fine, you can lift to race effort. If not, stay easy. | 28 km · 17.3984 mi | 8:16.6–8:56.6 /km · 13:19.2–14:23.6 /mi |
Down week. Less distance, same easy effort.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyDown week. Keep this easy and a little shorter. | 8 km · 4.971 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Wed | EasyEasy. You should be able to speak in sentences. | 5 km · 3.1069 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Thu | EasyEasy. Skip the harder effort on this shorter week. | 6.5 km · 4.0389 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 6 km · 3.7282 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Sun | LongLong run, mostly easy. | 20 km · 12.4274 mi | 8:16.6–8:56.6 /km · 13:19.2–14:23.6 /mi |
Build week. The long run is the longest day.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 12 km · 7.4565 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Wed | EasyEasy. You should be able to speak in sentences. | 7 km · 4.3496 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 10 km · 6.2137 mi | 7:21.6–7:41.6 /km · 11:50.7–12:22.9 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 8.5 km · 5.2817 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Sun | LongLong run, mostly easy. If the last 15 minutes still feels fine, you can lift to race effort. If not, stay easy. | 30 km · 18.6411 mi | 8:16.6–8:56.6 /km · 13:19.2–14:23.6 /mi |
Shorter long run. Keep the easy days easy.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 8 km · 4.971 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Wed | EasyEasy. You should be able to speak in sentences. | 5 km · 3.1069 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Thu | EasyEasy. Skip the harder effort on this shorter week. | 7 km · 4.3496 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 6 km · 3.7282 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Sun | LongLong run, mostly easy. | 20.5 km · 12.7381 mi | 8:16.6–8:56.6 /km · 13:19.2–14:23.6 /mi |
Shorter long run. Keep the easy days easy.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | EasyEasy. You should be able to speak in sentences. | 5 km · 3.1069 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Wed | RestRest. | — | — |
| Thu | EasyEasy. Skip the harder effort on this shorter week. | 4 km · 2.4855 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 3.5 km · 2.1748 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Sun | LongLong run, mostly easy. | 12.5 km · 7.7671 mi | 8:16.6–8:56.6 /km · 13:19.2–14:23.6 /mi |
Race week. Short and easy, then the start line.
| Day | Session | Distance | Effort |
|---|---|---|---|
| Mon | RestRest. | — | — |
| Tue | ShakeoutShort and easy, just to loosen up. | 3 km · 1.8641 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Wed | RestRest. | — | — |
| Thu | EasyEasy, with four short pickups of about 20 seconds at race effort, then jog. | 4 km · 2.4855 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Fri | RestRest. | — | — |
| Sat | ShakeoutShort and easy, just to loosen up. | 3 km · 1.8641 mi | 8:06.6–8:46.6 /km · 13:03.1–14:07.5 /mi |
| Sun | RaceRace day. Start at the pace you planned, not faster. | 42.195 km · 26.2188 mi | 7:06.6 /km · 11:26.5 /mi |
Even-pace clocks for 5:00:00 over 42.195 km · 26.2188 mi. Print the strip for the unit you are viewing, or download mile and kilometer rows for this split. This is arithmetic, not medical advice.
FunRunGo
5:00:00 · 42.195 km · 26.2188 mi
11:26.5/mi · 7:06.6/km · even pace
Even pace. Arithmetic only, not medical advice.
Someone who can already run about 8 km easy before week 1. Tuesday, Thursday, Saturday, and Sunday are the usual run days. A Wednesday easy run is added once the long run reaches 18 km. The beginner schedule is the one that starts with jog-and-walk weeks.
30 km. The long run starts at 8 km. Every fourth build week is a down week. The last three weeks get shorter, and Sunday of week 20 is the marathon, 42.195 km.
You enter a marathon finish time, or you open this page from a calculator result for the marathon. Race pace is that time divided by 42.195 km. The other ranges sit slower than race pace. Changing the finish time updates the table. It does not change the weekly distances.
No. A pace range is the finish time you entered, divided into the race and then offset for easy, steady, and long days. It does not know your health. Stop and get medical help for chest pain, fainting, unusual shortness of breath, or confusion.