Amsterdam Marathon Training Plan — 16 Weeks to Race Day

Amsterdam Marathon Training Plan — 16 Weeks to Race Day

RunRun's plan for the TCS Amsterdam Marathon on October 18, 2026 — one of the flattest, fastest courses in Europe.

Build my Amsterdam plan

The TCS Amsterdam Marathon goes off on Sunday, October 18, 2026 at 9:00 a.m., starting and finishing inside the 1928 Olympic Stadium. With only about 300 feet (91 meters) of total elevation gain over 26.2 miles, it's one of the flattest big-city marathons in Europe — prime real estate for a personal best. One heads-up for traveling Americans: the course itself is marked in kilometers, not miles, so you'll be reading km signs on race day even if every workout in this plan is dialed in per mile. And "flat" doesn't mean "easy" — the wind along the long Amstel River stretch (miles 9-16) is the variable that makes or breaks your race, and the Toronto Bridge at mile 22 always catches tired legs off guard after that much flat running. This 16-week plan trains you for that exact race, workout by workout.

Why choose RunRun?

16 weeks built around October 18

Start the week of June 29 and peak right on race day. Four phases: base building, development, marathon-specific work, and a two-week taper.

Flat course — real PR potential

About 300 feet of cumulative elevation over 26.2 miles — roughly a third of Berlin's climbing and a fifth of Boston's. Course records: 2:03:30 for the men (Kipchumba, 2025) and 2:16:52 for the women (Yehualaw, 2024).

Wind and Amstel-specific training

Long runs include marathon-pace blocks built to simulate windy conditions. You'll learn to run "by feel, not by ego" through the exposed stretch.

Long runs up to 3 hr 15 min

Peak at 20 miles in Week 13, with 9 of those miles at marathon pace. You'll know your goal pace cold before the gun even goes off.

Course-specific race strategy

A controlled start through Vondelpark and past the Rijksmuseum, wind management on the Amstel, a plan for the Toronto Bridge, and a cinder-track finish inside the Olympic Stadium — every mile is rehearsed.

Key stages of the Amsterdam plan

W1

Week 1 — Base rebuild

Rebuilding your aerobic base after the summer break.

  • •Tue: 50-minute easy run (Zone 2)
  • •Thu: 40 min + 5x1 minute at VO2max pace, 1 min recovery jog
  • •Sun: 1 hr 15 min easy long run
W5

Week 5 — First threshold work

Threshold training enters the picture. Your body starts locking in specific paces.

  • •Tue: 1 hr easy
  • •Thu: 15 min warm-up + 2x15 min at threshold pace + 15 min cool-down
  • •Sun: 1 hr 45 min long run with the last 20 minutes at marathon pace
W9

Week 9 — Amsterdam-specific long run

Pure Amsterdam prep: a long run with a big marathon-pace block built in. This one simulates the Amstel effort.

  • •Tue: 1 hr 10 min easy + 6x100m strides
  • •Thu: 20 min + 4x8 min at half-marathon pace (2 min recovery jog) + 15 min
  • •Sun: 2 hr 30 min run including 3x20 min at marathon pace (5 min recovery jog)
W13

Week 13 — Peak week

The single biggest workout of the plan: 20 miles total with 9 miles at marathon pace. Nail this one and you'll nail the race.

  • •Tue: 1 hr 15 min easy
  • •Thu: 25 min + 5x1K at threshold pace (2 min recovery jog) + 20 min
  • •Sun: 20-mile long run with 9 miles at Amsterdam marathon pace in the middle
W16

Week 16 — Amsterdam race week

Final taper. Bib pickup at the expo on Friday, then race morning Sunday, October 18 at 9:00 a.m. from the Olympic Stadium.

  • •Mon: complete rest
  • •Wed: 30 min very easy + 4x100m strides
  • •Fri: 25-minute shakeout run + expo bib pickup (before 8:00 p.m.)
  • •Sun 10/18: MARATHON, 9:00 a.m. — Olympic Stadium, 26.2 miles

Amsterdam Marathon-specific tips

1

Bank 8 seconds per mile in reserve over the first 2.5 miles

Vondelpark, the Rijksmuseum tunnel, the Heineken Experience: the opening stretch is gorgeous but narrow, and the crowd energy will pull you out faster than you planned. Hold the reins for the first 15 minutes.

2

Run the Amstel stretch (miles 9-16) by feel, not by pace

This is an open, rural section with few spectators and full wind exposure. If you're fighting a headwind, accept losing 10-15 seconds per mile out there — you'll earn it back on the way home. Fight the wind too hard here and you'll blow up around mile 22.

3

Plan for the Toronto Bridge at mile 22

It's a short bridge, but it's the only real break in rhythm on the entire course. After 22 miles of pancake-flat running, your legs won't be expecting a rise. Keep 30 seconds of effort in your back pocket so it doesn't crack you.

4

Test your race kit at 46-59°F in September

Amsterdam in October runs 46-59°F (8-15°C) on average, with rain a real possibility. A singlet with removable arm sleeves is usually the right call. Above all, don't try anything new on race morning.

5

Pick up your bib on Friday, October 16

Expo hours: Thursday 1:00-8:00 p.m., Friday 10:00 a.m.-8:00 p.m., Saturday 9:00 a.m.-7:00 p.m. Go Friday afternoon — smaller crowds and none of Saturday's logistics stress. While you're there, scope out your metro route to the Olympic Stadium.

landing.faq

Is the Amsterdam Marathon really that flat?
Yes — only about 300 feet of cumulative elevation gain across 26.2 miles, making it one of the three flattest courses among the World Marathon Majors and major European races. The only real bump is the Toronto Bridge at mile 22. It's an excellent course for chasing a PR, as long as you manage the wind along the Amstel stretch. One practical note: the course is marked in kilometers, not miles, so budget a second to do the mental math on race day.
What's the weather typically like in Amsterdam in mid-October?
Temperatures usually run from the mid-40s°F in the early morning up to the upper-50s°F during the day (roughly 8-15°C) — solid marathon weather. Rain is completely normal, so plan for it mentally. Wind is the biggest wild card, especially along the long, exposed stretch of the Amstel River.
What time does the 2026 Amsterdam Marathon start?
The marathon starts Sunday, October 18, 2026 at 9:00 a.m. sharp from the Olympic Stadium. The Mizuno Half Marathon goes off the same day at 1:20 p.m., and the TCS 7.5K runs Saturday, October 17 at 2:15 p.m. The marathon course closes after 6 hours, with the stadium shutting down around 3:00 p.m.
How many miles a week does Amsterdam training require?
The RunRun Amsterdam plan runs about 4 sessions a week, with weekly mileage peaking around 40-45 miles in weeks 12-14. The Sunday long run tops out at 20 miles at the height of the build. This plan suits a runner who's already comfortable running for 1 hour straight at the start of the training cycle.
What finish time can you realistically target in Amsterdam?
The flat course usually lets you beat your personal best if you've put in the training. Expect to run 5 to 10 minutes faster than you would on a hillier marathon like Paris or New York. Course records: 2:03:30 for the men (Geofry Kipchumba, 2025) and 2:16:52 for the women (Yalemzerf Yehualaw, 2024).

Ready for Amsterdam?

Start your free Amsterdam Marathon plan on RunRun. 16 weeks built around October 18, 2026, workouts adapted for a flat-and-windy course, plus a 48-hour pre-race checklist.

Build my Amsterdam plan