16 week intermediate marathon training schedule (kilometers version)

This intermediate 16 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.

If you are looking for marathon training plans, see this complete guide to finding a marathon training schedule.

Who this 42.2 km plan is for:

You are an ideal fit for this plan if you:

  • Run an average of 30 to 45 km a week regularly 
  • A good fitness/running base
  • (optional but good!) Have at least one marathon under your belt - more important if you have less of a fitness/running base

Also, here is a list of 16 things you will want to do before you begin training for the marathon.


16 Week Intermediate Marathon Training Mileage Overview (Kilometers)

Week Total Weekly Kilometers Long Run
142–51 km16 km
240–50 km19 km
335–45 km10 km
439–47 km23 km
553–63 km26 km
640–50 km13 km
756–66 km29 km
839–47 km16 km
963–72 km32 km
1047–56 km16 km
1164–76 km35–37 km
1245–53 km19 km
1366–77 km37–39 km
1451–61 km16 km
1531–39 km16 km
1648–58 km42.2 km (Race)

weekly schedule routine: 

Monday: Rest and optional Mindset Training (MT) (Mindset Training Plan for Marathoners here!)

Tuesday: short run - 5 km to 10km in length

Wednesday: short run or cross training (XT) - cross training guide for marathoners here

Thursday: quality running workout - tempo run (tempo running guide here) or speed training workout (guide to interval running here)

Friday: short run (usually 5 km in length)

Saturday: short 3 - 6.5 km run

Sunday: your long run! (Long Run Guide here!)


16 week intermediate marathon training schedule (kilometers version)

Prefer miles? View the standard 16 Week Intermediate Marathon Training Plan here.

Week of Training Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total Weekly Kilometers
1Rest + MT10 km0–6.5 km or XTT X 8 km5 km3–6.5 km16 km42–51 km
2Rest + MT10 km0–6.5 km or XTS X 3 km5 km3–6.5 km19 km40–50 km
3Rest + MT10 km0–6.5 km or XTT X 8 km5 km3–6.5 km10 km35–45 km
4Rest + MT8 km0–6.5 km or XTS X 6.5 km1.5–5 kmRest23 km39–47 km
5Rest + MT10 km0–6.5 km or XTT X 10 km5 km3–6.5 km26 km53–63 km
6Rest + MT10 km0–6.5 km or XTS X 10 km5 km3–6.5 km13 km40–50 km
7Rest + MT10 km0–6.5 km or XTT X 10 km5 km3–6.5 km29 km56–66 km
8Rest + MT8 km0–6.5 km or XTS X 13 km1.5–5 kmRest16 km39–47 km
9Rest + MT10 km0–6.5 km or XTT X 13 km5 km3–6.5 km32 km63–72 km
10Rest + MT10 km0–6.5 km or XTS X 13 km5 km3–6.5 km16 km47–56 km
11Rest + MT10 km0–6.5 km or XTT X 11 km5 km3–6.5 km35–37 km64–76 km
12Rest + MT8 km0–6.5 km or XTS X 16 km1.5–5 kmRest19 km45–53 km
13Rest + MT10 km0–6.5 km or XTT X 11 km5 km3–6.5 km37–39 km66–77 km
14Rest + MT10 km0–6.5 km or XTS X 18 km5 km3–6.5 km16 km51–61 km
15Rest + MT5–8 kmRest or XT6.5 km3–8 kmRest16 km31–39 km
16Rest + MT5–8 kmRest1.5–6.5 kmRestRest42.2 km (Race)48–58 km

Recommended Pace for Each Type of Run

Run Type Recommended Pace Description
Short Runs Easy conversational pace You should be able to comfortably start and finish the run while holding a conversation without feeling out of breath.
Long Runs 1–3 minutes slower than your goal marathon pace Guide to your long run pace here.
Tempo Runs Comfortably hard pace (about 7/10 effort) Run at a steady effort that feels challenging but sustainable. This pace improves your lactate threshold and stamina. Tempo Running Guide here.
Interval Workouts Each interval should be run 15 seconds up to 1 minute faster than marathon pace Short bursts of faster running followed by recovery periods. These workouts improve speed, running economy, and overall fitness. Here is your interval running guide + tips.
Other Pacing Resources:
  • How to Find Your Marathon Goal Pace
  • Pace Chart in MILES
  • Pace Chart in Kilometers
  • Pace Calculator
  • Create Your Own Marathon Pace Band

    • want the free printable pdf download of this 16 week intermediate marathon training schedule?

    Free16WeekIntermediateMarathonTrainingPlanPIN
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    🌟If you want more details on this plan see everything over at the 16 Week Intermediate Marathon Training Schedule in MILES version.

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