Download: 3 runs per week marathon plan

Free training plan.

Training for a marathon is a big commitment and takes a lot of work, whether you’re running three, four or five days per week. There are no shortcuts to preparing to run 26.2 miles on race day.

For those who are only able to commit to three runs per week, either because time or their bodies won’t allow them to run more than this, you can still prepare well for a marathon if you train smart. I’ve prepared for marathons this way myself and I’ve trained hundreds of women with plans just like this one.

Running a marathon changed my life and I want that experience to be available to as many people as possible. I don’t want lack of time to be a barrier to you training for your own, which is why I campion time-effective training.

Read more about training based on three runs per week here.

Marathon training plan - 3 runs per week

Below you’ll find a 16-week marathon training plan that is based on three runs per week. You