Training Plans
Marathon Training Plans Built for Real Life
Whether you’re chasing your first marathon PR or just want a plan that actually fits your busy schedule, our marathon training plans have you covered. Pick the schedule that matches your goals (3-day, 4-day, 5-day or 6-day) and start training smarter today.
Why Our Marathon Training Plans Work
Structured but flexible: Expert-designed workouts you can shift to fit your schedule
Effort-based pacing: Train by feel with tempo, interval, easy and long runs
Built-in recovery: Smart rest days so you come into race day fresh
Proven results: Plans used for years to help runners crush personal bests
Choose Your Marathon Training Plan
The 3-Day Plan
Perfect for busy runners or those easing back into marathon training, the Steady Three plan builds endurance with just three key runs per week: a long run, a quality workout, and one flexible effort day. This plan is designed to fit your life while still getting you to the finish line strong.
Ideal for:
First-time marathoners
Runners with full schedules
Injury-prone or older runners
Anyone looking for consistency over volume
The 4-Day Plan
The Balanced Four is designed for runners who want a complete training experience without burnout. With four well-spaced runs per week, including a long run and key workouts, this plan gives you the structure to improve while still leaving room for rest, strength, or real life.
Ideal for:
Intermediate runners
Busy professionals or parents
Runners returning from time off
Anyone training for a personal best, without overtraining
The 5-Day Plan
The Strong Five is for runners ready to level up. With five purposeful runs each week, including speed, endurance, and recovery days. This plan delivers steady progress while keeping your body and schedule in balance. It’s ideal for chasing time goals or pushing past plateaus.
Ideal for:
Experienced marathoners
Time goal chasers (BQ, PRs)
Runners used to higher mileage
Those looking for more variety and structure
The 6-Day Plan
The Driven Six is for runners with the time, experience, and drive to train almost daily. With a full range of workouts, this plan is built to support big goals like PRs, Boston qualifiers, or back-to-back races. Requires commitment, rewards discipline.
Ideal for:
Advanced or high-mileage runners
Runners chasing BQ or sub-4/sub-3:30
Athletes who want every edge without burnout
Previous marathoners wanting to push further
How to Pick the Right Marathon Training Plan
Assess Your Availability: How many days a week can you consistently run?
Review Your Experience: First marathon or seasoned racer? Choose accordingly.
Consider Your Goals: Are you after a finish-line experience, a solid time, or a breakthrough PR?
Be Realistic: Select the plan you know you can stick to for 16 weeks.
FAQs
How do I know which plan is right for me?
We offer 3-, 4-, 5-, and 6-day per week options.
If you’re tight on time or prone to injury, the 3- or 4-day plans offer strong results with minimal weekly mileage. If you’re chasing a PR or have more time to train, the 5- or 6-day plans offer more structure and variety. Not sure? Start smaller. Consistency beats mileage.
Can I switch plans if my schedule changes?
Yes! And we encourage it. Life happens. Each plan is delivered as a PDF, so you can easily adjust based on your week. You can also switch plans mid-training if you realize your time or energy needs have changed. Just reach out and we’ll send you the desired plan.
Are these plans for beginners or experienced runners?
Both. Open Road was built for real runners, whether it’s your first marathon or your tenth. The plans are flexible and scalable, so you can run strong without overtraining. If you’ve run before and want to train smarter, we’ve got you. If you’re starting fresh, the 3- or 4-day plans are a great entry point.
What makes Open Road different from free plans online?
Free plans are usually one-size-fits-all. Open Road is designed for people balancing running with real life (work, family, responsibilities) who still want to feel strong and confident on race day. These plans are structured, realistic, and created by a lifelong runner with a 2:30 marathon PR and years of coaching experience.
When should I start my training?
Each plan is 16 weeks long, so count backward from your race date. Running Chicago in mid-October? Start in late June. If you’re earlier than that, just run easy to build base. If you are later than that, take a week or two to ease into the plan.
What if I miss a week or key long run?
Missing a run, even a long one, won’t ruin your race. Life happens. The key is not to cram missed workouts into the following week. Just pick up where you are in the plan and keep moving forward. Open Road is designed with flexibility in mind, so you can train consistently without needing to be perfect.
What format do I receive the plan in?
You’ll receive a downloadable PDF instantly after purchase. It’s easy to print, reference on your phone, or copy into your favorite calendar or training app.