Amsterdam Marathon Training Plan — 16 Weeks to 18 October

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

The TCS Amsterdam Marathon takes place on Sunday 18 October 2026 at 9:00, starting and finishing inside the 1928 Olympic Stadium. With roughly 91 metres of total elevation gain over 42.195 km, it ranks among the flattest major marathons in Europe — perfect terrain for chasing a personal best. But "flat" does not mean "easy": the wind along the long Amstel River section (km 14-26) is the critical variable, and the Toronto Bridge at km 36 always surprises tired legs after so much flat running. This 16-week plan prepares you for that exact race, session by session.

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16 weeks calibrated to 18 October

Start the week of 29 June and finish sharp on 18 October. Four phases: base, development, marathon-specific load, two-week taper.

Flat course — genuine PB potential

91 m of cumulative elevation across 42 km — roughly 3× less than Berlin, 5× less than Boston. Course records: men 2:03:30 (Kipchumba, 2025), women 2:16:52 (Yehualaw, 2024).

Wind and Amstel-specific work

Long runs include marathon-pace blocks designed for windy conditions. You learn to run "by effort, not by ego" on the exposed section.

Long runs up to 3h15

Peak at 32 km in Week 13 with 15 km at marathon pace. You will know your pace precisely before the gun goes off.

Course-specific race strategy

Controlled Vondelpark/Rijksmuseum start, wind management on the Amstel, anticipation of Toronto Bridge, cinder-track finish in the Olympic Stadium — everything is rehearsed.

Key stages of the Amsterdam plan

Week 1 — Base rebuild

Rebuilding aerobic base after the summer break.

Tue: 50 min easy (zone 2)
Thu: 40 min + 5×1 min VO2 pace, 1 min recovery
Sun: 1h15 easy long run

Week 5 — First threshold

Introduction of threshold work. The body starts memorising specific paces.

Tue: 1h easy
Thu: 15 min warm-up + 2×15 min threshold + 15 min cool-down
Sun: 1h45 long run with last 20 min at marathon pace

Week 9 — Specific long run

Pure Amsterdam work: long distance with a big marathon-pace block. Simulates the Amstel effort.

Tue: 1h10 easy + 6×100 m strides
Thu: 20 min + 4×8 min at half-marathon pace (2 min rec) + 15 min
Sun: 2h30 including 3×20 min at marathon pace (5 min rec)

S13

Week 13 — Peak load

The biggest single workout of the plan: 32 km total with 15 km at marathon pace. Nail this and you will nail the race.

Tue: 1h15 easy
Thu: 25 min + 5×1 km at threshold (2 min rec) + 20 min
Sun: 32 km with 15 central km at Amsterdam marathon pace

S16

Week 16 — Amsterdam race week

Final taper. Bib pick-up Friday at the expo, Sunday 18 October 9:00: start in the Olympic Stadium.

Mon: complete rest
Wed: 30 min very easy + 4×100 m strides
Fri: 25 min activation + expo bib pick-up (before 20:00)
Sun 18/10: MARATHON 9:00 — Olympic Stadium, 42.195 km

Amsterdam Marathon-specific tips

Keep 5 sec/km in reserve over the first 4 km

Vondelpark, the Rijksmuseum tunnel, Heineken Experience: the opening is stunning but narrow, and the crowd pulls you out too fast. Discipline the first 15 minutes.

Run the Amstel (km 14-26) by effort, not by pace

Open, rural section with few spectators and full wind exposure. If you face a headwind, accept losing 5-10 sec/km — you will get them back on the way home. Fighting the wind here means blowing up at km 35.

Anticipate the Toronto Bridge at km 36

Short bridge, but the only real rhythm break on the course. After 36 km of flat running, your legs expect nothing. Keep 30 seconds of effort in reserve to clear it without cracking.

Test your kit at 8-15°C in September

Amsterdam in October: 8-15°C average, rain possible. Short sleeves with removable arm warmers is often the right call. Above all: do not change anything on race day.

Pick up your bib on Friday 16 October

Expo open Thursday 13:00-20:00, Friday 10:00-20:00, Saturday 09:00-19:00. Friday afternoon: fewer crowds, no Saturday logistics stress. Scout the metro to the Olympic Stadium while you are there.

Questions fréquentes

Is the Amsterdam Marathon really that flat?

Yes — 91 metres of cumulative elevation gain across 42.195 km, one of the three flattest among the World Marathon Majors and major European races. The only real relief is the Toronto Bridge at km 36. It is an excellent course for chasing a PB, provided you manage the wind along the Amstel section.

What is the typical weather in Amsterdam mid-October?

Temperatures usually range between 8°C in the early morning and 15°C during the day — ideal marathon conditions. Rain is entirely normal and should be expected mentally. Wind is the most impactful variable, particularly along the long exposed section of the Amstel River.

What time does the 2026 Amsterdam Marathon start?

The marathon starts Sunday 18 October 2026 at 9:00 sharp from the Olympic Stadium. The Mizuno Half Marathon starts the same day at 13:20, and the TCS 7.5K is held Saturday 17 October at 14:15. The marathon time limit is 6 hours, with the stadium closing around 15:00.

How much weekly training does Amsterdam require?

The RunRun Amsterdam plan runs around 4 sessions per week, with weekly volume peaking at 60-70 km in weeks 12-14. The Sunday long run reaches 32 km at the highest point of the build. This volume suits a runner already comfortable with 1h of continuous running at the start of the plan.

What time can you target in Amsterdam?

The flat course usually allows you to beat your personal best if the build has been respected. Expect 5 to 10 minutes faster than a hillier marathon like Paris or New York. Course records: men 2:03:30 (Geofry Kipchumba, 2025) and women 2:16:52 (Yalemzerf Yehualaw, 2024).

Ready for Amsterdam?

Start your free Amsterdam Marathon plan on RunRun. 16 weeks calibrated to 18 October 2026, sessions adapted to the flat-and-windy course, 48-hour pre-race checklist included.

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