Seoul, South Korea · 42.195 km road marathon
Seoul Marathon 2027 training plan
Race day Sunday 21 March 2027 · 24 full weeks away
16-week plan: Mon 30 Nov 2026 → race Sun 21 Mar 2027
Starts in 8 weeks. What to do until then
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 35 km a week and builds to 56 km; the long run grows to 27 km. Every few weeks is an easier one, and the last weeks taper.
A typical week: week 9, from Mon 25 Jan
- TueRace-effort practice: steady segments · 12.9 km
- WedStrength (home, A)
- ThuEasy run · 13.7 km
- SatLong run · 21.8 km
- SunStrength (home, B)
Other days rest.
Keep it, print it or add it to your calendar — no account needed.
Your goal
Same starting point for each; change it under “Adjust this plan”.Your 16-week finish well plan
The plan starts Monday 30 November 2026, 8 weeks from now. Until then: base weeks from this week or a half marathon on the way.
Which one?
Base weeks: mostly easy running at the volume you run now, then this plan, in one calendar with a "what do I do today". Same runner, same plan. If you follow the Evergreen plan, these base weeks are that plan.
A half marathon four to six weeks before the marathon is the classic build-up: a fitness check and race practice that sets your marathon pace. The list shows halves three to eight weeks out; pick one and the season planner fits it into this build.
Or keep this page: it shows the same plan until Monday 30 November 2026.
Tap or point at a week to see it.
Week 1 · from Mon 30 Nov
Build consistent easy running — 35 km; long run 16 km
- Mon 30 NovRest
- Tue 1 DecEasy run + strides
- Wed 2 DecStrength (home, A)
- Thu 3 DecEasy run
- Sat 5 DecLong run
- Sun 6 DecStrength (home, B)
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
Choose a subscription that refreshes, or download a one-time copy.
Adjust this planDefault starting point: 35 km/week; longest recent outing 18 km; 3 days/week; steady recent training; first marathon.
All 16 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.
- 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 running35 km; long run 16 km
- Rest
Rest or gentle mobility.
- Easy run + strides
45 min (about 7.2 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 11.9 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- 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.
- 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 2: Build consistent easy running37 km; long run 17.5 km
- Rest
Rest or gentle mobility.
- Easy run + strides
45 min (about 7.2 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
110 min (about 17.7 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 km
- Rest
Rest or gentle mobility.
- Easy run + strides
50 min (about 8.1 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 13 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
110 min (about 17.9 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 4: Absorb the work: reduce volume, keep frequency gentle30.2 km; long run 12 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 11.9 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
75 min (about 11.9 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: Build consistent easy running40.3 km; long run 18.5 km
- Rest
Rest or gentle mobility.
- Easy run + strides
55 min (about 8.9 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 12.9 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
115 min (about 18.5 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: Build consistent easy running44 km; long run 21 km
- Rest
Rest or gentle mobility.
- Easy run + 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)
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 14.4 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 7: Hold the long run; keep the other runs easy46 km; long run 20 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 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
85 min (about 13.7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
125 min (about 20.2 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 8: Absorb the work: reduce volume, keep frequency gentle37 km; long run 17 km
- Rest
Rest or gentle mobility.
- Easy run + relaxed 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 9: Grow the long run; keep the other runs easy48.4 km; long run 22 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
80 min (about 12.9 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
85 min (about 13.7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
135 min (about 21.8 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 10: Grow the long run; keep the other runs easy51.1 km; long run 23.5 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
85 min (about 13.8 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 13.8 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
145 min (about 23.5 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 11: Your longest runs, still at an easy effort53.1 km; long run 25 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
90 min (about 14.5 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)
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
85 min (about 13.7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
155 min (about 24.9 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 12: Absorb the work: reduce volume, keep frequency gentle42 km; long run 20 km
- Rest
Rest or gentle mobility.
- Easy run + relaxed strides
60 min (about 9.5 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
125 min (about 19.8 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 13: Your longest runs, still at an easy effort56 km; long run 27 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
90 min (about 14.6 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 14.6 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
165 min (about 26.8 km). Use race-like terrain where practical, but keep the overall effort controlled. Practise your race-day carbohydrate plan on this long run: 30 to 90 g per hour according to expected marathon duration, pace and stomach tolerance. Build toward the higher end only if you have practised it. Count the carbohydrate grams in your gels, drinks and other food rather than following a fixed gel interval. Practise drinking for your needs and the conditions; avoid overdrinking.
Week 14: Reduce fatigue while retaining a small intensity reminder41 km; long run 19 km
- Rest
Rest or gentle mobility.
- Short race-effort reminder
50 min (about 7.9 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
90 min (about 14.2 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
120 min (about 18.9 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 15: Reduce fatigue while retaining a small intensity reminder29.4 km; long run 12 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
75 min (about 11.9 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
75 min (about 11.9 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 16: Arrive rested; avoid last-minute fitness work11.6 km before the race
- Easy pre-race run
35 min (about 5.8 km). Run conversationally. If already familiar, include a few relaxed strides with full recovery; otherwise stay easy.
- Optional shakeout
35 min (about 5.8 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.
Other spring 2027 marathons and their plan start dates
Sources and what is still provisional
Race facts checked 2026-09-25; review due 2026-11-04. 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.
- 2027 race overview (Korean)
2027 Seoul Marathon and 97th Dong-A Marathon on Sunday 21 March 2027, full course and 10 km, full-course assembly at Gwanghwamun Square and 10 km at Jamsil Sports Complex, both marked tentative.
- 2027 participant rules (Korean)
Age 18 and the sub-5 certificate rule, the 06:30 tentative assembly, groups S and A to H in order, net timing, disqualification for starting in a forward group, the strict 5 hour limit and road reopening, aid every 5 km with sponges from 7.5 km and snacks at 20 and 30 km, no transfers.
- 2027 participant rules (English)
The certificate window of 1 January 2024 to 30 November 2026, overseas pickup at the Seoul Running Expo at DDP by the day before with race-day pickup restricted, the 18 December 2026 overseas refund deadline, non-transferable entries and no parking at the start.
- 2027 overseas registration schedule
Overseas registration from 1 September 2026 at 10:00 KST and record submission from 1 October to 30 November 2026.
- How to register (overseas)
Registration on the English Dongma Club site, the sub-5 certificate with name and passport number, and the group time bands A to H.
- Dongma Club full-course entry (English)
The 150 US dollar overseas full-course price and pickup at the expo on the day before, as listed on 25 September 2026.
- 2026 domestic entry schedule and course page (Korean)
Domestic record submission, priority and main entry in April to June 2026; the course page https://www.seoul-marathon.com/91 says the 2027 map will be published later.
- Seoul city 2026 race release
The 2026 07:30 start from Gwanghwamun Square to Jamsil Sports Complex, the January 2026 city guideline on start times, and the 13 to 15 March 2026 Seoul Running Expo at DDP. 2026 facts, not 2027 confirmations.
- Seoul city 2026 road-closure notice
The 2026 route by section, from Sejong-daero and Sungnyemun through Cheonggyecheon, Jongno, Gunja, Seoul Forest and Jamsil Bridge to the Sports Complex, with the 2026 reopening times such as 10:13 for Cheonggyecheon-ro to Mugyo and 12:40 for Jamsil Bridge.