Beginner 16 Week Marathon Training Schedule (Kilometers Version)

This 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 different marathon training options see this full guide to choosing a marathon training schedule!


who this beginner 16 week marathon training plan in km is for you if:

  • This is your first time training for a marathon
  • You are comfortable with running 5 km to 6 km at one time comfortably (or even run/walk it!)
  • You want a medium paced training plan of average length. 
  • You want to avoid injury and burnout! 


Weekly Marathon Training Mileage Overview

Week Total Kilometers Long Run
126 km10 km
231 km13 km
335 km16 km
440 km19 km
547 km24 km
635 km13 km
751 km27 km
837 km16 km
955 km31 km
1037 km16 km
1160 km32–34 km
1237 km16 km
1361 km32–37 km
1445 km19 km
1540 km10 km
16~58 km42.2 km (Race)

Key Marathon Training Milestones

Training Milestone Week Distance
First Long RunWeek 110 km
First Half Marathon DistanceWeek 419 km
First 30 km RunWeek 931 km
Peak Long RunWeek 1332–37 km
Start TaperWeek 14Reduced mileage
Race WeekWeek 1642.2 km marathon

Beginner 16 week marathon training schedule kilometers version

Training in miles instead?

View the beginner 16 week marathon training schedule in miles here →

Week of Training Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total Weekly Kilometers
1 Rest 5 km 6.5 km Rest or XT 5 km Rest + MT 10 km 26 km
2 Rest 6.5 km 6.5 km Rest or XT 5 km Rest + MT 13 km 31 km
3 Rest 6.5 km 6.5 km Rest or XT 6.5 km Rest + MT 16 km 35 km
4 Rest 6.5 km 8 km Rest or XT 6.5 km Rest + MT 19 km 40 km
5 Rest 8 km 8 km Rest or XT 6.5 km Rest + MT 24 km 47 km
6 Rest 8 km 8 km Rest or XT 6.5 km Rest + MT 13 km 35 km
7 Rest 8 km 10 km Rest or XT 6.5 km Rest + MT 27 km 51 km
8 Rest 6.5 km 8 km Rest or XT 6.5 km Rest + MT 16 km 37 km
9 Rest 8 km 10 km Rest or XT 6.5 km Rest + MT 31 km 55 km
10 Rest 6.5 km 8 km Rest or XT 6.5 km Rest + MT 16 km 37 km
11 Rest 8 km 11 km Rest or XT 6.5 km Rest + MT 32–34 km 60 km
12 Rest 6.5 km 8 km Rest or XT 6.5 km Rest + MT 16 km 37 km
13 Rest 8 km 11 km Rest or XT 6.5 km Rest + MT 32–37 km 61 km
14 Rest 6.5 km 13 km Rest or XT 6.5 km Rest + MT 19 km 45 km
15 Rest 8 km 16 km Rest or XT 6.5 km Rest + MT 10 km 40 km
16 Rest 6.5 km 5–6.5 km 3–5 km Rest Rest + MT 42.2 km (Race) ~58 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.

kilometer pacing guidelines 

I have lots of resources in regards to pacing that I want to point you towards: 

Your long runs are the critical backbone to your marathon success. Here are some resources to help you with those: 

Long Run Pacing Guide + Guide to Running Your Long Runs

As far as your short runs go, keep your pace conversational. If you would like, you can turn your Tuesday short run into a tempo run to help build speed and challenge yourself in another way. Your pace for tempo runs should be "comfotably hard" or a 7 on your perceived exertion scale of 1-10 with 10 being the hardest pace you can run. 


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🌟See more details to this Beginner 16 Week Marathon Training Schedule on the MILES version of this training plan!

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