32 week marathon training schedule (kilometers version)

This 32 Week Marathon Training Schedule in Kilometers is the metric version of my popular standard trainig plan. 

If you are looking for more schedules, please see my complete guide to choosing a marathon training schedule here. 

who this 42.2 km plan is for

Many runners find that a longer marathon training plan works best for their lifestyle and goals. This schedule may be a great option if you:

• Prefer a slower, more gradual build-up to marathon training
• Are an older runner and want to give your body extra recovery time
• Want to reduce the risk of injury by increasing mileage more conservatively
• Are returning after a running injury and need a gentler progression
• Plan to run a marathon for the experience or personal fitness, rather than chasing a specific finishing time
• Are new to running and would benefit from building a stronger endurance base first

Training for a marathon is a big commitment. A longer plan like this allows you to progress at a comfortable pace while steadily building the endurance needed to complete the 42.2 km distance.

Weekly Mileage Overview (Kilometers) – Weeks 1–16

Weekly Mileage Overview (Kilometers) – Weeks 17–32

 Weekly Structure of the 32 Week Marathon Training Plan

This marathon training schedule follows a consistent weekly pattern so your body can gradually adapt to running longer distances while still getting adequate recovery.

Monday – Rest Day
Mondays are reserved for recovery. After the weekend’s longer effort, your body needs time to repair muscles and replenish energy. Taking this day off helps prevent overtraining and prepares you for the week ahead.

Tuesday – Easy Run
Tuesday runs are short, comfortable runs designed to build consistency. Run at a relaxed, conversational pace where breathing feels controlled and sustainable.

Wednesday – Easy Run or Cross Training
Some weeks include an additional easy run, while other weeks include cross-training. Here is your guide to cross training as a marathon runner.

Cross-training options such as cycling, swimming, or elliptical workouts help build aerobic fitness without the extra impact of running. Strength training is also especially ideal for marathoners in training. Here is my guide to strength training for runners.

Thursday – Midweek Run
Thursday runs continue to develop your endurance. These runs are usually moderate in distance and should still be completed at a comfortable pace.

Friday – Short Recovery Run

Friday’s run is typically shorter and relaxed. The purpose is simply to keep your legs moving while preparing your body for the weekend’s longer effort.

Saturday – Mindset Training (MT)
Saturday is reserved for optional mindset training work. Consider using my Mindset Training for Marathoners Plan.

Sunday – Long Run
Sunday is the most important run of the week. Your long run gradually increases in distance over the course of the program, helping your body build the endurance required to complete the 42.2 km marathon distance.

Key Training Milestones – 32 Week Marathon Training Plan

32 week marathon training schedule (kilometers version)

Prefer miles? View the standard 32 Week Marathon Training Schedule in Miles  here.

32 Week Marathon Training Schedule (Kilometers) – Weeks 1–16

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total KM
1	Rest	3	XT	3	3	MT	3	12
2	2	3	XT	3	2	MT	5	15
3	2	3	XT	5	2	MT	6	18
4	Rest	3	XT	5	Rest	MT	6	14
5	Rest	5	XT	6	3	MT	8	22
6	Rest	5	XT	6	3	MT	10	24
7	Rest	6	5	XT	6	MT	11	28
8	Rest	6	XT	5	Rest	MT	13	24
9	Rest	6	5	XT	5	MT	14	30
10	Rest	6	3	XT	6	MT	16	31
11	Rest	6	3	XT	5	MT	18	32
12	Rest	6	3	XT	5	MT	10	24
13	Rest	6	3	XT	5	MT	19	33
14	Rest	6	3	XT	5	MT	10	24
15	Rest	6	XT	6	6	MT	21	39
16	Rest	6	3	XT	5	MT	23	37

32 Week Marathon Training Schedule (Kilometers) – Weeks 17–32

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total KM
17	Rest	6	XT	5	3	MT	11	25
18	Rest	5	3	Rest	6	MT	24	38
19	Rest	6	3	XT	5	MT	13	27
20	Rest	5	3	XT	6	MT	26	40
21	Rest	6	5	XT	3	MT	13	27
22	Rest	5	5	XT	6	MT	29	45
23	Rest	3	6	XT	5	MT	14	28
24	Rest	5	3	XT	6	MT	31	45
25	Rest	6	3	XT	5	MT	16	30
26	Rest	5	3	XT	6	MT	32	46
27	Rest	5	3	XT	5	MT	16	29
28	Rest	6	6	XT	6	MT	32	50
29	Rest	3	5	XT	6	MT	16	30
30	Rest	6	6	XT	6	MT	34	52
31	Rest	6	3	XT	5	MT	13	27
32	Rest	5	3	3	Rest	MT	42	53

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.

Recommended Pace for Each Type of Run

🌟See more information regarding this training plan on the 32 Week Marathon Training Schedule MILES Version. 

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