Your free marathon
training plan
Not a static PDF. A living, adaptive plan that evolves with every run you complete.
Most free marathon plans are one-size-fits-all PDFs written for an imaginary runner. Snel generates a personalised 16-week plan calibrated to your fitness level using VO2max zones, then adapts it week by week based on how training is actually going. It's the kind of plan you'd get from a running coach, with a free tier for core training.
What you get
Personalised VO2max zones
Your easy, tempo, threshold, interval and repetition paces are calculated from your race history or current easy pace. No guessing.
16-week periodised structure
Foundation, Build, Specific, and Taper phases, each with the right mix of volume and intensity to peak on race day.
Weekly adaptation
After each week, your plan adjusts based on RPE feedback, pace trends, and missed workouts. It gets smarter as you train.
Training load management
Acute-to-chronic load ratios, body-check prompts, and automatic volume reduction when fatigue signals accumulate.
How it works
01Tell us your goal
Enter your marathon goal time or a recent race result. If you're new to running, we'll estimate your fitness from your easy pace.
02Get your personalised plan
Snel builds a 16-week marathon plan with your VO2max zones, preferred training days, and the right volume for your experience level.
03Train and watch it adapt
Log workouts, rate your effort, and your plan evolves. Feeling great? It pushes you. Feeling flat? It pulls back. That's the difference.
Sample week: Build phase (week 8)
Example for a 4:00 marathon target · VO2max 40
| Day | Workout | Distance | Pace zone |
|---|---|---|---|
| Monday | Easy run | 8 km | 6:15,6:45 /km |
| Tuesday | Rest | - | - |
| Wednesday | Tempo | 10 km | 5:20,5:35 /km |
| Thursday | Easy run | 6 km | 6:15,6:45 /km |
| Friday | Rest | - | - |
| Saturday | Long run | 24 km | 6:00,6:30 /km |
| Sunday | Recovery | 4 km | 6:45,7:15 /km |
Weekly total: 52 km · 5 sessions · 2 rest days
Why not just download a PDF?
PDFs don't adapt
Missed a week due to illness? A PDF doesn't care. Snel restructures your remaining weeks to keep you on track without overloading you.
PDFs don't know your zones
A generic plan says "run easy." But easy for a 3:30 marathoner is very different from easy for a 4:30 marathoner. Snel gives you exact paces.
PDFs can't prevent injuries
Snel monitors your training load, fatigue signals, and body-check responses to reduce volume before niggles become injuries.
What runners pay elsewhere
| App | Annual price | Adaptive | VO2max zones |
|---|---|---|---|
| Runna | €120 | ✓ | ✓ |
| TrainingPeaks | €135 | - | - |
| Snel | €0 | ✓ | ✓ |
Get your free marathon plan
Setup takes 2 minutes. Your personalised 16-week plan is waiting.
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