20 Week Marathon Training Schedule in Kilometers (42.2 KM Plan)
This 20 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.
See our comparison chart for finding the right marathon training schedule on this page!
20 Week Marathon Training Plan Weekly Mileage Overview (Kilometers)
| Week | Total Weekly Kilometers | Long Run |
|---|---|---|
| Prep Week | 15.5 km | 6.5 km |
| 1 | 19 km | 8 km |
| 2 | 23 km | 10 km |
| 3 | 26.5 km | 11.5 km |
| 4 | 29.5 km | 13 km |
| 5 | 31 km | 14.5 km |
| 6 | 34 km | 16 km |
| 7 | 37.5 km | 18 km |
| 8 | 38.75 km | 19.25 km (Half Marathon) |
| 9 | 31 km | 10 km |
| 10 | 43.5 km | 22.5 km |
| 11 | 34 km | 11.5 km |
| 12 | 47 km | 26 km |
| 13 | 35.5 km | 13 km |
| 14 | 50 km | 29 km |
| 15 | 35.5 km | 13 km |
| 16 | 53 km | 32 km |
| 17 | 38.5 km | 16 km |
| 18 | 53 km | 32 km |
| 19 | 32.5 km | 13 km |
| 20 | 51.5 km | 42.2 km (Race) |
Key Milestones in This 20 Week Marathon Training Plan
| Training Milestone | Week | Distance |
|---|---|---|
| First Half Marathon Distance | Week 8 | 19.25 km |
| First 25 km Run | Week 12 | 26 km |
| First 30 km Run | Week 16 | 32 km |
| Peak Long Run | Week 18 | 32 km |
| Race Week | Week 20 | 42.2 km Marathon |
What the Runs in This 20 Week KM Marathon Training Plan Mean
| Run Type | Meaning | Purpose |
|---|---|---|
| Easy Run | A comfortable pace where you can hold a conversation. | Builds aerobic endurance and helps recovery between harder workouts. Also builds your running volume. |
| Long Run | The longest run of the week, usually done on weekends. | Improves endurance and prepares your body for marathon distance. Without this run you will fail at the marathon. Long Run Training Guide + Tips here! |
| Tempo Run (T) | A steady run at a comfortably hard pace. On a scale of 1-10 with 10 being the hardest pace you can sustain, you should be running at around a 7. | Improves your lactate threshold and ability to sustain faster speeds. Guide to Tempo Runs here! |
| Speed Training Workout (ST) | Short faster intervals with recovery between efforts. | Builds running efficiency and improves overall speed. Guide to Speed Training + speed workouts here! |
| XT (Cross Training) | Low-impact cardio like cycling, swimming, or elliptical. OR Strength training workouts to build strength and injury resistance. | Builds fitness while reducing impact on your legs. Guide to Cross Training here Guide to Strength Training here. |
| MT (Mindset Training) | Learning and practicing mental training techniques. | Helps build a positive mindset towards distance running, keep you head in the game when it gets tough and building resilience. Get the Mindset Training Plan for Marathoners here. |
| Rest Day | No running or structured exercise. | Allows muscles to recover and rebuild stronger. 24 Hour Long Run Recovery Timeline here. |
There are no Tempo Runs (T) or Speed Training Workouts (ST) on this km training plan but you are free to add these in and modify the plan to fit your needs and goals!
I would recommend adding these workouts in on Tuesdays instead of your short run scheduled for that day.
20 week marathon training plan in kilometers
Prefer miles? View the standard 20 Week Marathon Training Plan here.
| Week of Training | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total Weekly Mileage |
|---|---|---|---|---|---|---|---|---|
| Prep Week | 3 km | 3 km | Rest | XT | 3 km | 6.5 km | Rest + MT | 15.5 km |
| 1 | 3 km | 5 km | Rest | XT | 3 km | 8 km | Rest + MT | 19 km |
| 2 | 3 km | 5 km | Rest | XT | 5 km | 10 km | Rest + MT | 23 km |
| 3 | 5 km | 5 km | Rest | XT | 5 km | 11.5 km | Rest + MT | 26.5 km |
| 4 | 5 km | 6.5 km | Rest | XT | 5 km | 13 km | Rest + MT | 29.5 km |
| 5 | 5 km | 6.5 km | Rest | XT | 5 km | 14.5 km | Rest + MT | 31 km |
| 6 | 6.5 km | 6.5 km | Rest | XT | 5 km | 16 km | Rest + MT | 34 km |
| 7 | 6.5 km | 6.5 km | Rest | XT | 6.5 km | 18 km | Rest + MT | 37.5 km |
| 8 | 6.5 km | 8 km | Rest | XT | 5 km | 19.25 km / Half Marathon | Rest + MT | 38.75 km |
| 9 | 6.5 km | 8 km | Rest | XT | 6.5 km | 10 km | Rest + MT | 31 km |
| 10 | 6.5 km | 8 km | Rest | XT | 6.5 km | 22.5 km | Rest + MT | 43.5 km |
| 11 | 6.5 km | 8 km | Rest | XT | 8 km | 11.5 km | Rest + MT | 34 km |
| 12 | 6.5 km | 8 km | Rest | XT | 6.5 km | 26 km | Rest + MT | 47 km |
| 13 | 6.5 km | 8 km | Rest | XT | 8 km | 13 km | Rest + MT | 35.5 km |
| 14 | 6.5 km | 8 km | Rest | XT | 6.5 km | 29 km | Rest + MT | 50 km |
| 15 | 6.5 km | 8 km | Rest | XT | 8 km | 13 km | Rest + MT | 35.5 km |
| 16 | 6.5 km | 8 km | Rest | XT | 6.5 km | 32 km | Rest + MT | 53 km |
| 17 | 6.5 km | 8 km | Rest | XT | 8 km | 16 km | Rest + MT | 38.5 km |
| 18 | 6.5 km | 8 km | Rest | XT | 6.5 km | 32 km | Rest + MT | 53 km |
| 19 | 6.5 km | 6.5 km | Rest | XT | 6.5 km | 13 km | Rest + MT | 32.5 km |
| 20 | 6.5 km | Rest | 5 km (Begin Carbo-Loading) | Rest (Carbo-Load) | Rest + Pre-Race Meal | Marathon! | Rest | 51.5 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. |
Get the Free 20 Week Marathon Training sCHEDULE Printable in Miles & kilometers! 👇
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Hi I'm Molly! I'm a Kinesiologist here to help you with your marathon training! Whether you need a half marathon plan
or a marathon training plan, I have you covered.