Pisa, Italy · 42.195 km road marathon
Pisa Marathon 2026 training plan
Race day Sunday 20 December 2026 · 11 full weeks away
12-week compressed build: this week (from Mon 28 Sept) → race Sun 20 Dec 2026
Fewer weeks than a full build: a shorter progression with less margin. Finishing well is the realistic goal.
Assumes a runner now at: 35 km a week, longest recent run 18 km, 3 run days, a first marathon. Not you? Change it
Opens at 15.9 km a week and builds to 50.8 km; the long run grows to 22.5 km. Every few weeks is an easier one, and the last weeks taper.
The longest run stays at 22.5 km, so race day covers the last 19.7 km for the first time: start slower than feels necessary, and for a first marathon a later race with a full build is the safer choice.
A typical week: week 6, from Mon 2 Nov
- TueRace-effort practice: steady segments · 12.1 km
- WedStrength (home, A)
- ThuEasy run · 14.5 km
- SatLong run · 19.4 km
- SunStrength (home, B)
Other days rest.
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Your goal
Same starting point for each; change it under “Adjust this plan”.Your 12-week compressed build (finish well)
Racing more than once? Add a second race in the season planner and see whether the two fit together.
Tap or point at a week to see it. The black line is this week.
Week 1 · from Mon 28 Sept
Build consistent easy running — 15.9 km; long run 16 km
- Mon 28 SeptStrength (home, A)
- Wed 30 SeptStrength (home, B)
- Sat 3 OctLong run
No account needed. A kept plan stays on this browser until its storage is cleared; find it under My kept plans, where you can also change single weeks.
Calendar
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Adjust this planDefault starting point: 35 km/week; longest recent outing 18 km; 3 days/week; steady recent training; first marathon.
All 12 weeks
Use it for race-effort sessions and race day. Easy runs stay easy whatever the goal; the plan's efforts come from how you run now.
Plan assumptions and limits
- Road race: the plan is distance-driven and no vertical target is prescribed.
- Only 11 weeks and 2 days are available instead of the normal 16 weeks; this is a compressed, finish-focused build.
- Generic planning guidance from race facts and stated training — not medical care or individual coaching.
- Training distances and durations are approximate alternatives, not pace targets. Use current effort, not a hoped-for finish time. Repeat or shorten a week if recovery is poor; do not make up missed sessions.
Week 1: Build consistent easy running15.9 km; long run 16 km
- Strength (home, A)
30 min. Bodyweight squats, split squats, single-leg calf raises and glute bridges: 3 rounds of 10 to 12 controlled reps, one minute rest. Stop if a run session later that day would suffer; the running comes first.
- Strength (home, B)
30 min. Step-ups, single-leg deadlifts, side planks and hip hikes: 3 rounds of 8 to 10 per side, slow and balanced. Stop if a run session later that day would suffer; the running comes first.
- Long run
100 min (about 15.9 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
Week 2: Build consistent easy running37 km; long run 17 km
- Rest
Rest or gentle mobility.
- Easy run + strides
50 min (about 8 km). Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
- Strength (home, A)
30 min. Bodyweight squats, split squats, single-leg calf raises and glute bridges: 3 rounds of 10 to 12 controlled reps, one minute rest. Stop if a run session later that day would suffer; the running comes first.
- Easy run
75 min (about 12.1 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
105 min (about 16.9 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Strength (home, B)
30 min. Step-ups, single-leg deadlifts, side planks and hip hikes: 3 rounds of 8 to 10 per side, slow and balanced. Stop if a run session later that day would suffer; the running comes first.
Week 3: Build consistent easy running39 km; long run 18.5 km
- Rest
Rest or gentle mobility.
- Easy run + strides
50 min (about 8 km). Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
- Strength (home, A)
30 min. Bodyweight squats, split squats, single-leg calf raises and glute bridges: 3 rounds of 10 to 12 controlled reps, one minute rest. Stop if a run session later that day would suffer; the running comes first.
- Easy run
80 min (about 12.7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
115 min (about 18.3 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Strength (home, B)
30 min. Step-ups, single-leg deadlifts, side planks and hip hikes: 3 rounds of 8 to 10 per side, slow and balanced. Stop if a run session later that day would suffer; the running comes first.
Week 4: Absorb the work: reduce volume, keep frequency gentle32 km; long run 13.5 km
- Rest
Rest or gentle mobility.
- Easy run + relaxed strides
40 min (about 6.4 km). Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
- Strength (home, A)
30 min. Bodyweight squats, split squats, single-leg calf raises and glute bridges: 3 rounds of 10 to 12 controlled reps, one minute rest. Stop if a run session later that day would suffer; the running comes first.
- Easy run
75 min (about 12 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
85 min (about 13.6 km). Build relaxed time on feet at conversational effort. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
- Strength (home, B)
30 min. Step-ups, single-leg deadlifts, side planks and hip hikes: 3 rounds of 8 to 10 per side, slow and balanced. Stop if a run session later that day would suffer; the running comes first.
Week 5: Grow the long run; keep the other runs easy42.2 km; long run 18 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
70 min (about 11.6 km). Start with 10 minutes easy. Then 3 x 6 minutes at a steady effort, about what you expect to hold on race day, with 3 minutes easy between. Finish with at least 10 minutes easy.
- Strength (home, A)
30 min. Bodyweight squats, split squats, single-leg calf raises and glute bridges: 3 rounds of 10 to 12 controlled reps, one minute rest. Stop if a run session later that day would suffer; the running comes first.
- Easy run
75 min (about 12.4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
110 min (about 18.2 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Strength (home, B)
30 min. Step-ups, single-leg deadlifts, side planks and hip hikes: 3 rounds of 8 to 10 per side, slow and balanced. Stop if a run session later that day would suffer; the running comes first.
Week 6: Grow the long run; keep the other runs easy46 km; long run 19.5 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
75 min (about 12.1 km). Start with 10 minutes easy. Then 3 x 8 minutes at a steady effort, about what you expect to hold on race day, with 3 minutes easy between. Finish with at least 10 minutes easy.
- Strength (home, A)
30 min. Bodyweight squats, split squats, single-leg calf raises and glute bridges: 3 rounds of 10 to 12 controlled reps, one minute rest. Stop if a run session later that day would suffer; the running comes first.
- Easy run
90 min (about 14.5 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
120 min (about 19.4 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Strength (home, B)
30 min. Step-ups, single-leg deadlifts, side planks and hip hikes: 3 rounds of 8 to 10 per side, slow and balanced. Stop if a run session later that day would suffer; the running comes first.
Week 7: Grow the long run; keep the other runs easy48 km; long run 21 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
85 min (about 13.6 km). Start with 10 minutes easy. Then 3 x 10 minutes at a steady effort, about what you expect to hold on race day, with 3 minutes easy between. Finish with at least 10 minutes easy.
- Strength (home, A)
30 min. Bodyweight squats, split squats, single-leg calf raises and glute bridges: 3 rounds of 10 to 12 controlled reps, one minute rest. Stop if a run session later that day would suffer; the running comes first.
- Easy run
85 min (about 13.6 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
130 min (about 20.8 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Strength (home, B)
30 min. Step-ups, single-leg deadlifts, side planks and hip hikes: 3 rounds of 8 to 10 per side, slow and balanced. Stop if a run session later that day would suffer; the running comes first.
Week 8: Absorb the work: reduce volume, keep frequency gentle39 km; long run 17.5 km
- Rest
Rest or gentle mobility.
- Easy run + relaxed strides
55 min (about 8.8 km). Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
- Strength (home, A)
20 min. Bodyweight squats, split squats, single-leg calf raises and glute bridges: 3 rounds of 10 to 12 controlled reps, one minute rest. Stop if a run session later that day would suffer; the running comes first.
- Easy run
80 min (about 12.7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
110 min (about 17.5 km). Use race-like terrain where practical, but keep the overall effort controlled. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
Week 9: Your longest runs, still at an easy effort50.8 km; long run 22.5 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
85 min (about 13.7 km). Start with 10 minutes easy. Then 2 x 12 minutes at a steady effort, about what you expect to hold on race day, with 3 minutes easy between. Finish with at least 10 minutes easy.
- Strength (home, A)
20 min. Bodyweight squats, split squats, single-leg calf raises and glute bridges: 3 rounds of 10 to 12 controlled reps, one minute rest. Stop if a run session later that day would suffer; the running comes first.
- Easy run
90 min (about 14.5 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
140 min (about 22.6 km). Use race-like terrain where practical, but keep the overall effort controlled. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
Week 10: Reduce fatigue while retaining a small intensity reminder36.8 km; long run 17 km
- Rest
Rest or gentle mobility.
- Short race-effort reminder
50 min (about 8 km). Start with 10 minutes easy. Then 4 x 2 minutes at controlled race effort, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
- Easy run
75 min (about 12 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
105 min (about 16.8 km). Keep this comfortable and finish with plenty in reserve. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
Week 11: Reduce fatigue while retaining a small intensity reminder27.2 km; long run 11 km
- Rest
Rest or gentle mobility.
- Short race-effort reminder
35 min (about 5.6 km). Start with 10 minutes easy. Then 4 x 2 minutes at controlled race effort, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
- Easy run
65 min (about 10.4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
70 min (about 11.2 km). Keep this comfortable and finish with plenty in reserve. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
Week 12: Arrive rested; avoid last-minute fitness work11 km before the race
- Easy pre-race run
35 min (about 5.5 km). Run conversationally. If already familiar, include a few relaxed strides with full recovery; otherwise stay easy.
- Optional shakeout
35 min (about 5.5 km). Rest, or jog very easily if that reliably helps you feel better.
- Race day
Run the 42.2 km as planned: start controlled and use the fuelling and kit rehearsed in training. Afterwards: rest or walk for two or three days, then short easy runs only, with no hard running for about two weeks.
Sources and what is still provisional
Race facts checked 2026-09-24; review due 2026-10-22. The schedule was generated on 2026-10-02 from the confirmed date and distance; it is TrailSplits' own calculation and is not endorsed by the organizer. Independently prepared by TrailSplits.
- 2026 marathon rules (Italian, which take precedence)
Date, 09:00 start, entry categories and age, the 2,200 cap, transfers by 9 December, bib pickup, corral and bag-drop times, the three time limits, the route list and aid every 5 km.
- Useful information 2026
Race-weekend schedule, the Expo Village in Viale Duomo with no Sunday pickup, confirmation letter and proxy rules, colour corrals, pacers from 3:00 to 6:00, the 12:15 and 15:30 limits and staff stopping late runners.
- Registration fees 2026
The marathon bands of 49, 59, 69 and 79 euro, each ending at a date or entrant count, with the last band running from 1 to 14 December 2026.
- ENDU entry platform
Entries open on the check date with the marathon at 69 euro plus service fees, the unranked option for foreign non-members, and optional cancellation protection at checkout.
- Courses page
The start in front of Piazza Daniele Manin by the race village, the route through the San Rossore park to the sea and back along the Arno, and the half marathon's turn at km 13.
- Official course download
Organizer-linked ZIP holding the 2025 marathon course file behind the map and the kilometre points above; it is last year's route, not a confirmed 2026 line.