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Marathon training plan · Rotterdam · April
Rotterdam Marathon Training Plan: A 16-Week Guide
A 16-week structure you can follow, plus course, weather and pacing advice, from Martin Williams: former GB marathon runner (2:17:36) and Edinburgh Marathon winner.
In short
To train for the Rotterdam Marathon, start a 16-week block in mid-December. Move through four phases: base, build, marathon-specific and taper. Practise fuelling in long runs and pace the first half evenly. For a plan written for your goal and week, Runners Route offers a personal Rotterdam Marathon plan for €60.
What do I need to know about the Rotterdam Marathon?
- Usually held on a Sunday in April.
- Starts near the Erasmus Bridge and finishes on the Coolsingel in the city centre.
- A flat course with a reputation for fast times.
Always check the latest date, start times and course map on the official race website before you plan your block.
What does a 16-week Rotterdam Marathon plan look like?
Four phases, each with a clear job. Counting back 16 weeks from a April race means starting in mid-December. The sessions below are a typical shape. Your own paces and volume depend on your fitness and goal.
| Weeks | Phase | Key sessions | Long run |
|---|---|---|---|
| 1–4 | Base | Mostly easy running, strides and short hill sprints. One steady run a week. Long run builds by time on feet. Strength work twice a week. | Long run 60–90 min |
| 5–8 | Build | One threshold session a week (for example 5 × 6 minutes at threshold with 1 minute jog) and one hill session. Week 8 is an easier week. | Long run up to 1 h 45–2 h |
| 9–13 | Marathon-specific | Marathon pace becomes the key session, inside long runs and on its own. Fuelling is practised exactly as on race day. A tune-up half marathon in week 10 or 11 helps set goal pace. | Long run up to 2 h 30–3 h, with marathon-pace blocks |
| 14–16 | Taper and race | Volume comes down by roughly 20%, then 40%, then race week. Short marathon-pace sessions keep you sharp. Carbohydrate intake goes up in the last two to three days. | Long run shortens each week |
Most of the running is easy
Around four in every five runs should feel comfortable enough to hold a conversation. Easy running builds the aerobic base that makes marathon pace sustainable. Running easy days too hard is the most common reason runners arrive tired on race day. Use the pace calculator to set easy, threshold and marathon paces from a recent race.
When the 16 weeks fall
Your 16 weeks start in mid-December, so the first weeks include Christmas and New Year, then cold, dark January and February training. Build Christmas into the plan as an easier week rather than trying to hold everything together.
Fuelling
Practise taking gels or drinks in every long run over 90 minutes and in every marathon-pace session. Use the same products you plan to use on the day, so your stomach is trained as well as your legs.
What is the Rotterdam Marathon course like?
Rotterdam is flat, and crossing the Erasmus Bridge early is a highlight. Because it's a flat, open course near the water, wind is the main thing that changes how the race feels.
Typical weather
April in Rotterdam is usually cool, but it can be windy and changeable. Train through the Dutch or British winter, then expect anything from cold and breezy to unexpectedly warm on race day.
Pacing strategy
Start steadily over the bridge rather than chasing time on it. Run in a group if there's a headwind, and keep something for the final kilometres back into the city centre.
Want this plan written for you? €60 one-off
Martin will write your personal Rotterdam Marathon schedule (up to 16 weeks) from a consultation about your goal time, training history and the days you can train. Want ongoing support? Monthly coaching is €60 or €99, with no minimum term.
or book a free consultation first. In the UK? Coaching is from £50 a month. See marathon coaching.
Which plan is right for me?
Three ways to work with Martin, priced in euros. Not sure which fits? Book a free consultation first and you'll get an honest recommendation.
One-off
Marathon Plan
€60 one-off
- Personal marathon schedule of up to 16 weeks
- Built from a consultation about your race and goal time
- Written around the days you can actually train
- Best for confident, self-motivated runners
Monthly · no minimum term
Coaching
€60 / month
- Your plan in the RunnersRoute training app
- Regular updates and changes to your plan
- A monthly video review call with Martin
- Cancel any time
Monthly · no minimum term
Premium Coaching
€99 / month
- Everything in Coaching
- A free running form assessment (15+ page report, normally €99+)
- Fortnightly video review calls and WhatsApp access between calls
- A strength and conditioning programme built into your plan
No minimum term: both monthly plans are cancel-any-time. Prices are in euros and paid securely by card through Stripe. Coaching is in English.
Rotterdam Marathon training FAQs
When should I start training for the Rotterdam Marathon?
For an April race, start a 16-week block in mid-December. Plan Christmas as an easier week, and build a base of regular easy running in the autumn.
Is the Rotterdam Marathon fast?
Yes. It's flat and has a reputation for fast times. Wind is the main variable on the day.
Where does the Rotterdam Marathon start?
It starts near the Erasmus Bridge and finishes on the Coolsingel in the city centre.
More marathon training plans
London Marathon · Berlin Marathon · Valencia Marathon · Amsterdam Marathon
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Talk to Martin about your race
Tell him your goal time and how your week looks. You'll get an honest recommendation.
Last updated: October 2026