FunRunGo schedule
Custom schedule
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FunRunGo schedule
Custom schedule
Opening the schedule…
FunRunGo schedule
Set the race and the finish time. Change the weeks, the number of run days, and the longest run. The table follows those choices.
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.
20 weeks for a 3:30:00 marathon (42.195 km · 26.2188 mi). Race pace is 4:58.6 /km · 8:00.6 /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. | 3 km · 1.8641 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 2.5 km · 1.5534 mi | 5:13.6–5:33.6 /km · 8:24.7–8:56.9 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 2.5 km · 1.5534 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Sun | LongLong run, mostly easy. | 8 km · 4.971 mi | 6:08.6–6:48.6 /km · 9:53.2–10:57.6 /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 | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 3.5 km · 2.1748 mi | 5:13.6–5:33.6 /km · 8:24.7–8:56.9 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 3 km · 1.8641 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Sun | LongLong run, mostly easy. | 10 km · 6.2137 mi | 6:08.6–6:48.6 /km · 9:53.2–10:57.6 /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 | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 4 km · 2.4855 mi | 5:13.6–5:33.6 /km · 8:24.7–8:56.9 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 3.5 km · 2.1748 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Sun | LongLong run, mostly easy. | 11.5 km · 7.1458 mi | 6:08.6–6:48.6 /km · 9:53.2–10:57.6 /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 | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Wed | RestRest. | — | — |
| Thu | EasyEasy. Skip the harder effort on this shorter week. | 3 km · 1.8641 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 2.5 km · 1.5534 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Sun | LongLong run, mostly easy. | 8.5 km · 5.2817 mi | 6:08.6–6:48.6 /km · 9:53.2–10:57.6 /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 | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 4.5 km · 2.7962 mi | 5:13.6–5:33.6 /km · 8:24.7–8:56.9 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 4 km · 2.4855 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Sun | LongLong run, mostly easy. | 13.5 km · 8.3885 mi | 6:08.6–6:48.6 /km · 9:53.2–10:57.6 /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 | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 5 km · 3.1069 mi | 5:13.6–5:33.6 /km · 8:24.7–8:56.9 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 4.5 km · 2.7962 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Sun | LongLong run, mostly easy. | 15.5 km · 9.6313 mi | 6:08.6–6:48.6 /km · 9:53.2–10:57.6 /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 | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 5.5 km · 3.4175 mi | 5:13.6–5:33.6 /km · 8:24.7–8:56.9 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 5 km · 3.1069 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Sun | LongLong run, mostly easy. | 17 km · 10.5633 mi | 6:08.6–6:48.6 /km · 9:53.2–10:57.6 /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 | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Wed | RestRest. | — | — |
| Thu | EasyEasy. Skip the harder effort on this shorter week. | 4 km · 2.4855 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 3.5 km · 2.1748 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Sun | LongLong run, mostly easy. | 12 km · 7.4565 mi | 6:08.6–6:48.6 /km · 9:53.2–10:57.6 /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 | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 6.5 km · 4.0389 mi | 5:13.6–5:33.6 /km · 8:24.7–8:56.9 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 5.5 km · 3.4175 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Sun | LongLong run, mostly easy. | 19 km · 11.8061 mi | 6:08.6–6:48.6 /km · 9:53.2–10:57.6 /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 | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 7 km · 4.3496 mi | 5:13.6–5:33.6 /km · 8:24.7–8:56.9 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 6 km · 3.7282 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Sun | LongLong run, mostly easy. | 21 km · 13.0488 mi | 6:08.6–6:48.6 /km · 9:53.2–10:57.6 /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 | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 7.5 km · 4.6603 mi | 5:13.6–5:33.6 /km · 8:24.7–8:56.9 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 6.5 km · 4.0389 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /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 | 6:08.6–6:48.6 /km · 9:53.2–10:57.6 /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 | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Wed | RestRest. | — | — |
| Thu | EasyEasy. Skip the harder effort on this shorter week. | 5.5 km · 3.4175 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 4.5 km · 2.7962 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Sun | LongLong run, mostly easy. | 16 km · 9.9419 mi | 6:08.6–6:48.6 /km · 9:53.2–10:57.6 /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 | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 8 km · 4.971 mi | 5:13.6–5:33.6 /km · 8:24.7–8:56.9 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 7 km · 4.3496 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /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 | 6:08.6–6:48.6 /km · 9:53.2–10:57.6 /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 | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 8.5 km · 5.2817 mi | 5:13.6–5:33.6 /km · 8:24.7–8:56.9 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 7.5 km · 4.6603 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /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 | 6:08.6–6:48.6 /km · 9:53.2–10:57.6 /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 | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 9 km · 5.5923 mi | 5:13.6–5:33.6 /km · 8:24.7–8:56.9 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 8 km · 4.971 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /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 | 6:08.6–6:48.6 /km · 9:53.2–10:57.6 /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 | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Wed | RestRest. | — | — |
| Thu | EasyEasy. Skip the harder effort on this shorter week. | 6.5 km · 4.0389 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 6 km · 3.7282 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Sun | LongLong run, mostly easy. | 20 km · 12.4274 mi | 6:08.6–6:48.6 /km · 9:53.2–10:57.6 /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 | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Wed | RestRest. | — | — |
| Thu | SteadySteady. Harder than easy, still short of a race effort. No sprinting. | 10 km · 6.2137 mi | 5:13.6–5:33.6 /km · 8:24.7–8:56.9 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 8.5 km · 5.2817 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /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 | 6:08.6–6:48.6 /km · 9:53.2–10:57.6 /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 | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Wed | RestRest. | — | — |
| Thu | EasyEasy. Skip the harder effort on this shorter week. | 7 km · 4.3496 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 6 km · 3.7282 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Sun | LongLong run, mostly easy. | 20.5 km · 12.7381 mi | 6:08.6–6:48.6 /km · 9:53.2–10:57.6 /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 | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Wed | RestRest. | — | — |
| Thu | EasyEasy. Skip the harder effort on this shorter week. | 4 km · 2.4855 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Fri | RestRest. | — | — |
| Sat | EasyEasy. You should be able to speak in sentences. | 3.5 km · 2.1748 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Sun | LongLong run, mostly easy. | 12.5 km · 7.7671 mi | 6:08.6–6:48.6 /km · 9:53.2–10:57.6 /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 | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Wed | RestRest. | — | — |
| Thu | EasyEasy, with four short pickups of about 20 seconds at race effort, then jog. | 4 km · 2.4855 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Fri | RestRest. | — | — |
| Sat | ShakeoutShort and easy, just to loosen up. | 3 km · 1.8641 mi | 5:58.6–6:38.6 /km · 9:37.1–10:41.5 /mi |
| Sun | RaceRace day. Start at the pace you planned, not faster. | 42.195 km · 26.2188 mi | 4:58.6 /km · 8:00.6 /mi |
Even-pace clocks for 3:30:00 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
3:30:00 · 42.195 km · 26.2188 mi
8:00.6/mi · 4:58.6/km · even pace
Even pace. Arithmetic only, not medical advice.
The race, a custom distance, the finish time, the number of weeks, the run days, the longest run, how often a down week falls, and whether the schedule starts with jog-and-walk weeks. The week tables follow those controls.
No. FunRunGo builds the weeks from the controls on this page. The fixed 12-week, 20-week, and beginner schedules are separate pages with their own shapes.
Race pace is the finish time you set, divided by the race distance. Easy, steady, and long ranges are offsets from that pace. They update when you change the time or the distance. They are not a medical limit.
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.