52 Week Marathon Training Plan (KM Version) | Couch to marathon

This is the 52 week marathon training schedule in kilometers metric version of our standard plan that will help you train and run a 42.2 km race! 

If you are looking for other plan options, please see our complete list to find your perfect marathon training schedule here.

52-Week Marathon Training: Weekly Mileage Overview (Kilometers)

Week	Total Weekly KM
1	5 km
2	5.5 km
3	8 km
4	10.5 km
5	12 km
6	11 km
7	12 km
8	13.5 km
9	15.5 km
10	16.5 km
11	19 km
12	21.5 km
13	24 km
14	26.5 km
15	27.5 km
16	27 km
17	19 km
18	19 km
19	21 km
20	24 km
21	25.5 km
22	27 km
23	28.5 km
24	30 km
25	33 km
26	28 km
27	37 km
28	39.5 km
29	35 km
30	18-19 km
31	18-19 km
32	18-19 km
33	18-19 km
34	25.5 km
35	29 km
36	32 km
37	26 km
38	35.5 km
39	37 km
40	38.5 km
41	29 km
42	41.5 km
43	44 km
44	46.5 km
45	48 km
46	37 km
47	50 km
48	52 km
49	42 km
50	53 km
51	29-34 km
52	51-56 km (Marathon Week)

Explanation of this 52 week km marathon training plan

This 52-week marathon training plan is designed for beginners who have little to no fitness or running base. You can go from couch to marathon with this plan! 

This plan will gradually help you build your endurance while minimizing the risk of injury.

Each week balances easy runs, long runs, cross-training, and targeted speed or hill workouts.

The schedule progresses slowly, to help you develop a solid base, while also challenging you as you progress with longer distances and structured tempo and interval sessions.

My favorite part of this 52 week plan is that you will cross each long distance running threshold over the course of a year! You will begin by training for a 5K, then a 10K, onto the half marathon and then to the full marathon distance! You will be amazed by what you can accomplish and each accomplishment will give you a huge sense of self-empowerment and confidence! 

By accomplishing these key milestone distances that are built in to track your progress you will solidly prepare yourself for race day.

By following this plan, you’ll steadily improve your fitness, gain confidence, and be ready to tackle the marathon safely and successfully.

Key Marathon Training Milestones – 52 Week Schedule (Kilometers)

Week	Key Milestone	Longest Run (km)	Tempo / Interval Work
1	Starting base building	5 km	XT (cross-training)
5	First 5K race opportunity	8 km	XT
10	Long run surpasses 10 km	16 km	XT + midweek run
15	10K race opportunity	17 km	XT + tempo
21	First structured hill/tempo training	16 km	Hill training
24	Long run reaches 14-15 km	15 km	Hill training 5 reps
29	Half marathon race opportunity	21 km	XT + midweek run
36	Longest tempo-focused week	20 km	Tempo 4 reps
40	Peak long run	24 km	Tempo 7 reps
44	Peak long run + marathon prep	27 km	Speed intervals 4 reps
48	Final peak long run	32.5 km	Speed intervals 5 reps
52	Marathon Race Day!	32-35 miles (~51-56 km)	Race pace

The following 52 Week Marathon Training schedule tables are in kilometers. If you are looking for the 52 Week Marathon Training Schedule in MILES see this page.

Weeks 1–5 Marathon Training Plan

Weeks 6-15: Marathon Training Plan

Weeks 6–15: 10K Training Phase (Kilometers)

Weeks 16–29 Marathon Training Plan

Weeks 16–29: Half Marathon Training Phase (Kilometers)

Weeks 30–52 Marathon Training Plan

Weeks 30–52: Marathon Training Phase (Kilometers)

Recommended Pace for Each Type of Run

🌟Want more information about this plan? See the 52 Week Marathon Training Schedule in MILES here.

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