Sample plan

First marathon training plan for 4:30

Rosa's first marathon.

Rosa is 52 and has run for four years: four days a week, about 25 km, a 16 km long run, and one half marathon in 2:20. Sixteen weeks to her first marathon, hoping for 4:30.

Built by Tuin on 9 September 2026
Shown from this week, so it reads like a plan starting today — every weekday, distance and session is exactly as it was written.

The runner is made up. The plan is not: it is exactly what Tuin built from these numbers, through the same door every athlete's first plan goes through. It was written in Spanish — the other two languages are translated word for word, never renumbered, and strength exercises are named from a standard glossary so they read the same everywhere.

Why this plan looks like this

A first marathon is not a faster half, and Rosa's plan is written for that difference: the sessions are measured in time on feet rather than in pace, because four and a half hours is a question about fuelling and about legs that have never been asked for that long. Her 2:20 half already says 4:30 is reachable — what the block has to do is get her used to being out there.

What the coach was told

Goal
Winter marathon
Race day
31 January 2027
Distance
42.2 km
Target
4:30:00
Runs per week
4
Weekly volume
~25 km
Longest run
16 km
Recent effort
21.1 km · 2:20:00
Threshold pace
6:07/km

The eight weeks before

Weekly kilometres the coach read before writing a single session — the runs it built on.

23
26
26
26
18
27
27
27

What the coach said, handing it over

# Here's your first marathon! I looked at your half marathon from July (2:20:00, at 6:38/km) and your recent weeks (~22 km/week, longest run 16 km) to build the plan.

Assumptions I'm making — correct me if I'm off:

1) Your threshold pace today is around 6:30/km — that's where I'm pulling all your workout paces from. 2) Your 4:30 goal means running 6:24/km for 42 km, which is practically at your current threshold pace — that's a very demanding goal for where you are right now. I've built the plan toward a solid marathon with real progression, but if in a few weeks we see that 4:30 isn't realistic, I'll tell you straight up and we'll talk about adjusting your goal to something between 4:45–5:00, which fits much better with your current half marathon. 3) Since you have Cruise mode turned on, I've kept the load very conservative: one quality session per week, long runs capped at just under 2:30-3h (at your easy pace, that's roughly 22-23 km ceiling), and recovery weeks every 3-4 weeks. 4) One strength day per week (you had it set in your preferences) on Mondays, which is your only day with no running.

The plan covers 16 weeks until your marathon on January 31, starting tomorrow Thursday. The first 6 weeks and race week are mapped out session by session; the rest stays as a framework and I'll dial it in week by week based on how you're doing.

Long run progression: 13→14→15→(11 recovery)→16→17→18→(13 recovery)→19→20→21→(15 recovery)→22→22(peak)→16(taper)→race. Thursday's quality rotates through formats (steady tempo, cruise intervals, progressions, on/off, ladders) to keep your legs and your head fresh.

On race week I put a sharpener in on Tuesday (short intervals at race pace, reduced volume) and strides on Saturday — no easy-only runs that week, because that's what leaves your legs flat on race day.

Let me know if you're running more or less than I assumed, or if your threshold isn't 6:30/km, and I'll recalibrate everything.

The plan, week by week

Sixteen weeks is a lot to scroll. Every week is folded — open the ones you want, and week one is open already.

16 weeks · Peak week 16 · 59 km planned

Week 1from 13 Oct3 sessions25 km planned

Easy start

  • Thu 15
    Easy · 6 km @ 7:40-8:00/km · 40–55 min
    Easy run to kick off the block, all conversational.
  • Sat 17
    Easy · 6 km @ 7:40-8:00/km · 40–55 min
    Another easy run, no watch required.
  • Sun 18
    Long · 13 km @ 7:40-8:00/km · 90–110 min
    First run of the block, comfortable pace from start to finish.
Week 2from 19 Oct5 sessions33 km planned

Base

  • Mon 19
    Strength
    Goblet squat 3 × 6 · moderate · Bulgarian split squat 3 × 6 per side · moderate · Calf raise (straight knee) 3 × 12 · bodyweight · Single-leg calf raise (bent knee) 3 × 12 · bodyweight · Plank 3 × 40s · bodyweight
  • Tue 20
    Easy · 6 km @ 7:40-8:00/km · 40–55 min
    Easy run.
  • Thu 22
    Tempo run · 7 km · 45–60 min
    Continuous tempo to start getting the legs used to sustained effort.
  • Sat 24
    Easy · 6 km @ 7:40-8:00/km · 40–55 min
    Easy run.
  • Sun 25
    Long · 14 km @ 7:40-8:00/km · 100–120 min
    Long run, increase the volume a bit without touching the pace.
Week 3from 26 Oct5 sessions36 km planned

Base

  • Mon 26
    Strength
    Goblet squat 3 × 6 · moderate-heavy · Bulgarian split squat 3 × 6 per side · moderate-heavy · Calf raise (straight knee) 3 × 12 · bodyweight+ · Single-leg calf raise (bent knee) 3 × 12 · bodyweight · Single-leg glute bridge 3 × 10 per side · bodyweight
  • Tue 27
    Easy · 6 km @ 7:40-8:00/km · 40–55 min
    Easy run.
  • Thu 29
    Cruise intervals · 3 × 1.6 km · 60–75 min
    Cruise intervals to work threshold with short recoveries.
  • Sat 31
    Easy · 6 km @ 7:40-8:00/km · 40–55 min
    Easy run.
  • Sun 1
    Long · 15 km @ 7:40-8:00/km · 105–130 min
    Long run, keep building steadily.
Week 4from 2 Nov5 sessions27 km planned

Unload week

  • Mon 2
    Strength
    Goblet squat 2 × 6 · moderate · Bulgarian split squat 2 × 6 per side · moderate · Calf raise (straight knee) 2 × 12 · bodyweight · Plank 2 × 40s · bodyweight
  • Tue 3
    Easy · 5 km @ 7:40-8:00/km · 35–45 min
    Easy run, dial back the volume this week.
  • Thu 5
    Progressive run · 6 km · 35–50 min
    Light progression: start easy and build to comfortable-hard by the end.
  • Sat 7
    Easy · 5 km @ 7:40-8:00/km · 35–45 min
    Easy run.
  • Sun 8
    Long · 11 km @ 7:40-8:00/km · 75–95 min
    Unload run, shorter to absorb the block.
Week 5from 9 Nov5 sessions35 km planned

Build

  • Mon 9
    Strength
    Goblet squat 3 × 6 · moderate-heavy · Bulgarian split squat 3 × 6 per side · moderate-heavy · Calf raise (straight knee) 3 × 12 · bodyweight+ · Single-leg calf raise (bent knee) 3 × 12 · bodyweight · Single-leg glute bridge 3 × 10 per side · bodyweight
  • Tue 10
    Easy · 6 km @ 7:40-8:00/km · 40–55 min
    Easy run.
  • Thu 12
    On/offs · 8 × (1 min / 1 min) · 40–55 min
    First short on/off intervals to put some spark back in the legs.
  • Sat 14
    Easy · 6 km @ 7:40-8:00/km · 40–55 min
    Easy run.
  • Sun 15
    Long · 16 km @ 7:40-8:00/km · 115–140 min
    Long run, building steadily with patience.
Week 6from 16 Nov5 sessions33 km planned

Build

  • Mon 16
    Strength
    Goblet squat 3 × 6 · moderate-heavy · Bulgarian split squat 3 × 6 per side · moderate-heavy · Calf raise (straight knee) 3 × 12 · bodyweight+ · Single-leg calf raise (bent knee) 3 × 12 · bodyweight · Single-leg glute bridge 3 × 10 per side · bodyweight
  • Tue 17
    Easy · 6 km @ 7:40-8:00/km · 40–55 min
    Easy run.
  • Thu 19
    Tempo ladder · 10 km · 25–35 min
    Ladder of paces: drop the distance, raise the pace on each segment.
  • Sat 21
    Easy · 6 km @ 7:40-8:00/km · 40–55 min
    Easy run.
  • Sun 22
    Long · 17 km @ 7:40-8:00/km · 120–145 min
    Long run, continuing the progression.
Week 7from 23 Nov5 sessions38 km planned

Build

  • Mon 23
    Strength
  • Tue 24
    Easy · 6 km @ 7:40-8:00/km · 40–55 min
    Easy run.
  • Thu 26
    Tempo run · 8 km @ 6:20-6:40/km · 45–60 min
    Continuous tempo 25 min at threshold pace.
  • Sat 28
    Easy · 6 km @ 7:40-8:00/km · 40–55 min
    Easy run.
  • Sun 29
    Long · 18 km @ 7:40-8:00/km · 125–155 min
    Long run, step it up another notch.
Week 8from 30 Nov5 sessions29 km planned

Unload week

  • Mon 30
    Strength
  • Tue 1
    Easy · 5 km @ 7:40-8:00/km · 35–45 min
    Easy run.
  • Thu 3
    Progressive run · 6 km @ 7:00-6:40/km · 35–45 min
    Easy progression, no PRs this week.
  • Sat 5
    Easy · 5 km @ 7:40-8:00/km · 35–45 min
    Easy run.
  • Sun 6
    Long · 13 km @ 7:40-8:00/km · 90–110 min
    Recovery run.
Week 9from 7 Dec5 sessions40 km planned

Marathon-specific

  • Mon 7
    Strength
  • Tue 8
    Easy · 6 km @ 7:40-8:00/km · 40–55 min
    Easy run.
  • Thu 10
    Cruise intervals · 9 km @ 6:15-6:30/km · 50–65 min
    Cruise intervals at threshold pace.
  • Sat 12
    Easy · 6 km @ 7:40-8:00/km · 40–55 min
    Easy run.
  • Sun 13
    Long · 19 km · 120–150 min
    Long run with final 5 km at marathon pace.
Week 10from 14 Dec5 sessions40 km planned

Marathon-specific

  • Mon 14
    Strength
  • Tue 15
    Easy · 6 km @ 7:40-8:00/km · 40–55 min
    Easy run.
  • Thu 17
    On/offs · 8 km @ variable · 40–50 min
    On/off to keep the legs sharp.
  • Sat 19
    Easy · 6 km @ 7:40-8:00/km · 40–55 min
    Easy run.
  • Sun 20
    Long · 20 km · 130–155 min
    Long run with 6 km at marathon pace.
Week 11from 21 Dec5 sessions43 km planned

Marathon-specific

  • Mon 21
    Strength
  • Tue 22
    Easy · 6 km @ 7:40-8:00/km · 40–55 min
    Easy run.
  • Thu 24
    Tempo ladder · 10 km @ variable · 50–65 min
    Ladder of paces.
  • Sat 26
    Easy · 6 km @ 7:40-8:00/km · 40–55 min
    Easy run.
  • Sun 27
    Long · 21 km · 135–165 min
    Long run, the longest yet before the unload.
Week 12from 28 Dec5 sessions31 km planned

Unload week

  • Mon 28
    Strength
  • Tue 29
    Easy · 5 km @ 7:40-8:00/km · 35–45 min
    Easy run.
  • Thu 31
    Tempo run · 6 km @ 6:25-6:40/km · 35–45 min
    Short tempo, unload week.
  • Sat 2
    Easy · 5 km @ 7:40-8:00/km · 35–45 min
    Easy run.
  • Sun 3
    Long · 15 km @ 7:40-8:00/km · 105–130 min
    Recovery run.
Week 13from 4 Jan5 sessions43 km planned

Peak

  • Mon 4
    Strength
  • Tue 5
    Easy · 6 km @ 7:40-8:00/km · 40–55 min
    Easy run.
  • Thu 7
    Over/unders · 9 km @ variable · 45–60 min
    Over/unders, race pace is getting close.
  • Sat 9
    Easy · 6 km @ 7:40-8:00/km · 40–55 min
    Easy run.
  • Sun 10
    Long · 22 km · 140–170 min
    Long run with extended block at marathon pace.
Week 14from 11 Jan5 sessions42 km planned

Peak

  • Mon 11
    Strength
  • Tue 12
    Easy · 6 km @ 7:40-8:00/km · 40–55 min
    Easy run.
  • Thu 14
    Tempo run · 8 km @ 6:20-6:40/km · 45–60 min
    Final hard effort before taper.
  • Sat 16
    Easy · 6 km @ 7:40-8:00/km · 40–55 min
    Easy run.
  • Sun 17
    Long · 22 km · 140–170 min
    Final long run before taper.
Week 15from 18 Jan5 sessions32 km planned

Taper

  • Mon 18
    Strength
  • Tue 19
    Easy · 5 km @ 7:40-8:00/km · 35–45 min
    Easy run.
  • Thu 21
    Progressive run · 6 km @ 7:00-6:40/km · 35–45 min
    Marathon pace pickups, low volume, intensity maintained.
  • Sat 23
    Easy · 5 km @ 7:40-8:00/km · 35–45 min
    Easy run, with fresh legs.
  • Sun 24
    Long · 16 km @ 7:40-8:00/km · 115–140 min
    Taper run, much shorter, comfortable pace.
Week 16from 25 Jan4 sessions59 km planned

Race week

  • Tue 26
    Cruise intervals · 3 × 1.6 km · 55–70 min
    Sharpener: keeps your legs awake at race pace, without fatigue. You should finish feeling you could do it again.
  • Thu 28
    Easy · 5 km @ 7:45-8:00/km · 35–45 min
    Very easy run, fresh legs for Sunday.
  • Sat 30
    Easy · 5 × (30s / 90s) · 30–40 min
    Activators: easy run with short progressions at race pace to wake up your legs.
  • Sun 31
    Race day · 42.2 km @ según sensaciones del día · 220–260 min
    Your first marathon! Start controlled, don't chase time in the first kilometres — pace yourself and save something for the final third.
Other plans
Marathon under 3:00 →Marathon in 3:30 →Marathon in 3:45 →Marathon in 4:00 →5K under 20:00 →5K in 22:00 →5K under 25:00 →5K in 30:00 →10K under 40:00 →10K under 42:00 →10K in 45:00 →10K in 50:00 →10K in 55:00 →Half under 1:30 →Half in 1:45 →Half in 2:00 →Half in 2:10 →Half in 2:15 →First half, 2:30 →First trail, 25K →Trail marathon, 42K →50K trail →

Yours would look different

Tuin writes every plan from the runs it can actually see and the goal you set — then keeps rewriting it as your weeks happen. The whole of it is free for 7 days.

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First marathon training plan for 4:30 · Tuin