12 week marathon training schedule (kilometers version)

This 12 week marathon training plan in kilometers is the metric version of our popular marathon schedule.

If you prefer running distances in kilometers rather than miles, use the table below to follow the same structured progression.

Looking for more options? See our complete marathon training schedule guide.

Who is this For?

This 42.2 km plan is specifically for metric runners. 

You are a great fit for this plan if you:

• have a good running base or  fitness base
•  can run at least 6 km and preferably 10 km, comfortably 
• have the time to invest into training
• you want to train for a marathon quickly in 3 months time 

weekly training routine

Each week of training, this 42.2 km training schedule consists of:

• 3 shorter runs
• 1 long run
• 1 quality running workout (such as hill repeats or interval training)
• 2 rest days
• optional cross training day (XT)
• optional mindset training (MT)

12 Week marathon training schedule (KM version)

Training in miles instead?

View the 12 week marathon training schedule in miles here →

Week of Training	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total Weekly Mileage
1	Rest + MT	5 km	6.5 km	HT: 7 reps @ 1–1.5 min	Rest / XT	5 km	10 km	26 km
2	Rest + MT	5 km	6.5 km	HT: 8 reps @ 1–1.5 min	Rest / XT	6.5 km	13 km	31 km
3	Rest + MT	6.5 km	6.5 km	HT: 9 reps @ 1–1.5 min	Rest / XT	6.5 km	16 km	35 km
4	Rest + MT	8 km	6.5 km	HT: 10 reps @ 1–1.5 min	Rest / XT	6.5 km	19 km	40 km
5	Rest + MT	8 km	6.5 km	ST: 2 x 1.6 km	Rest / XT	6.5 km	22.5 km	47 km
6	Rest + MT	8 km	6.5 km	ST: 3 x 1.6 km	Rest / XT	6.5 km	26 km	51 km
7	Rest + MT	8 km	6.5 km	ST: 4 x 1.6 km	Rest / XT	6.5 km	29 km	56 km
8	Rest + MT	8 km	6.5 km	ST: 5 x 1.6 km	Rest / XT	6.5 km	32 km	60 km
9	Rest + MT	8 km	6.5 km	ST: 6 x 1.6 km	Rest / XT	6.5 km	10 km	40 km
10	Rest + MT	11 km	6.5 km	ST: 6–7 x 1.6 km	Rest / XT	6.5 km	32 km	66–67 km
11	Rest + MT	8 km	Rest	6.5 km (easy)	Rest	6.5 km	16 km	37 km
12	Rest + MT	40 min moderate	20 min easy	20 min easy	Rest	Rest	RACE! (42.2 km)	—

XT = Cross training. See this page on cross training as a runner or use these strength workouts designed specifically for marathon runners as your cross training routine. 

MT = Mindset Training. Do something to put your head in the game whether it’s finding a new quote, reading a running book, watching a running video, or doing one of the prompts or tasks inside this Mindset Training Plan for Marathoners.

ST = Speed Training - perform the schedule speed training workout which will be interval training on this schedule

HT = Hill Training. See this guide on hill training workouts. 

download the free printable version of this 12 week marathon training plan 👇

How many miles per week will you run?

Over the first 4 weeks of this 12 week 42.2km training schedule you will increase your weekly mileage from 16 miles in Week 1 to 25 miles in Week 4.

Here is the exact breakdown of your weekly mileage:

Week 1: 26 kilometers

Week 2: 31 kilometers

Week 3: 35 kilometers

Week 4: 40 kilometers

During weeks 5- 10:
The majority of your runs will continue to be base runs.
You will complete a long run each weekend which will include two 32 kilometer long runs before you reach the starting line of the marathon ( these long runs will be during weeks 8 and 10).

You will also be adding in interval workouts (guidelines for interval training here) - on Thursdays, in place of your strengthening hill repeat workouts that you did during the first 4 weeks of this marathon training schedule.

Week 5: 43.5 kilometers

Week 6: 47 kilometers

Week 7: 50 kilometers

Week 8: 53 kilometers

Week 9: 31 kilometers(reduction week to allow for more recovery after last weeks 32 kilometer run and to get your body ready for another long run of 32 kilometers in the follow week) - Read: How long should your longest run be during marathon training here.

Week 10: 41-42 miles (56.5 kilometers)

Weeks 11-12: Taper Period

Read my guide to performing a marathon taper here. 

Week 11: 23 miles (30.5 kilometers)

Week 12: At least 42.2 kilometers! :)

long runs

Throughout the duration of your marathon training you will have long runs progressing from 10 to 32 kilometers.

You want to have a faster build-up in your long run mileage days. (e.g. this plan takes you from a long run of 10 kilometers to a long run of 32 kilometers in just 12 weeks time.

Read my Guide to Marathon Long Runs here.

Marathon Training Plan FAQ (Kilometers)

What is a good marathon pace per kilometer?

A good marathon pace per kilometer depends on your experience and fitness level. Many beginner runners complete a marathon at a pace between 6:30 and 7:30 minutes per kilometer. Intermediate runners often target 5:00 to 6:00 minutes per kilometer, while advanced runners may run faster than 4:30 per kilometer. The key is choosing a sustainable pace that allows you to maintain steady effort for the entire 42.2 km distance.

How many kilometers should I run before a marathon?

Most marathon training plans gradually build weekly distance so runners can safely prepare for the race. Many runners reach peak training weeks between 50 and 65 kilometers per week depending on their experience. The most important workout is the weekly long run, which typically builds up to 30–32 kilometers before tapering in the final weeks before race day.

Is a 32 km long run enough for marathon training?

Yes, a 32 km long run is commonly considered the ideal peak long run during marathon training. Running the full 42.2 km distance in training is usually not necessary and can increase the risk of injury and fatigue. Completing one or two long runs of 30–32 km helps build endurance and confidence before race day.

How does marathon pacing work per kilometer?

Marathon pacing per kilometer means maintaining a consistent time for each kilometer throughout the race. For example, a runner aiming to finish a marathon in 4 hours would need to average about 5:41 per kilometer. Using kilometer pacing allows runners in metric countries to track their progress more accurately during training and races.

What is the difference between pace per mile and pace per kilometer?

Pace per mile measures how long it takes to run one mile, while pace per kilometer measures the time required to run one kilometer. Because one mile equals about 1.61 kilometers, pace per kilometer numbers will appear faster than pace per mile. Runners in the United States often use miles, while runners in most other countries use kilometer pacing during training and races.

Download this Free 42.2 km Marathon Training Plan PDF

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