Let’s train for that marathon!
Your journey begins here
To run 42.195 kilometres you will need more than strong legs. They require courage, determination, and a goal you dare to reach for. But you’re not doing this alone.
On this page, you’ll find our free training plans that will guide you safely through the months leading up to the start line — step by step, week by week.
Whether you dream of completing your first marathon or are chasing a new personal best, we’ll help you build the structure, strength, and confidence that will carry you all the way through Copenhagen on 10 May.
This is where your marathon journey takes shape. Download your plan, lace up your shoes — and take the first steps toward the day you run yourself into history.
Have a great training journey!
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Advanced
If you train about 5 times a week.
The 3 training phases
This phase is all about stability, routine, and kilometers. The aim is to achieve a basic level of fitness, running about 25 – 30 km per week, getting used to running steadily and increasing your physical capacity.
In the specific training phase you need to run at least 30-40 kilometers per week in order to get used to the longer distances. At the same time you should add shorter intervals, speed runs, and long slow distance runs to your training plan.
About 3 weeks before race day, you should run your longest run during your marathon training plan. From here, you must begin tapering in order to recover properly and be fit for race day.