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Marathon Training Plan

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YOUR TRAINING PLAN

Marathon Training Plan

PLAN SCHEDULE

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1 - Total: 30 km Base Phase
Recovery Run Distance: 4 km Pace: 6:44-7:04 min/km HR Zone: Zone 1-2	Strength Training	Tempo Run Distance: 3 km Pace: 5:50-6:00 min/km Easy tempo effort - find a comfortable but brisk rhythm HR Zone: Zone 3-4	Easy Run Distance: 6 km Pace: 6:24-6:44 min/km HR Zone: Zone 2	Easy Run 2 Distance: 4 km Pace: 6:24-6:44 min/km HR Zone: Zone 2	Rest Day	Long Run Distance: 13 km Pace: 6:38-6:53 min/km HR Zone: Zone 2-3

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 2 - Total: 34 km Base Phase
Recovery Run Distance: 4 km Pace: 6:43-7:03 min/km HR Zone: Zone 1-2	Strength Training	Tempo Run Distance: 4 km Pace: 5:48-5:58 min/km Easy tempo effort - find a comfortable but brisk rhythm HR Zone: Zone 3-4	Easy Run Distance: 6 km Pace: 6:24-6:44 min/km HR Zone: Zone 2	Easy Run 2 Distance: 4 km Pace: 6:24-6:44 min/km HR Zone: Zone 2	Rest Day	Long Run Distance: 15 km Pace: 6:37-6:52 min/km HR Zone: Zone 2-3

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 3 - Total: 38 km Base Phase
Recovery Run Distance: 5 km Pace: 6:41-7:01 min/km HR Zone: Zone 1-2	Strength Training	Tempo Run Distance: 4 km Pace: 5:43-5:53 min/km Easy tempo effort - find a comfortable but brisk rhythm HR Zone: Zone 3-4	Easy Run Distance: 7 km Pace: 6:23-6:43 min/km HR Zone: Zone 2	Easy Run 2 Distance: 5 km Pace: 6:23-6:43 min/km HR Zone: Zone 2	Rest Day	Long Run Distance: 17 km Pace: 6:34-6:49 min/km HR Zone: Zone 2-3

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 4 - Total: 30 km Recovery Week
Recovery Run Distance: 4 km Pace: 6:49-7:09 min/km HR Zone: Zone 1-2	Strength Training	Tempo Run Distance: 3 km Pace: 5:50-6:00 min/km Easy tempo effort - find a comfortable but brisk rhythm HR Zone: Zone 3-4	Easy Run Distance: 6 km Pace: 6:30-6:50 min/km HR Zone: Zone 2	Easy Run 2 Distance: 4 km Pace: 6:30-6:50 min/km HR Zone: Zone 2	Rest Day	Long Run Distance: 13 km Pace: 6:42-6:57 min/km HR Zone: Zone 2-3

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 5 - Total: 38 km Base Phase
Recovery Run Distance: 5 km Pace: 6:41-7:01 min/km HR Zone: Zone 1-2	Strength Training	Tempo Run Distance: 4 km Pace: 5:43-5:53 min/km Easy tempo effort - find a comfortable but brisk rhythm HR Zone: Zone 3-4	Easy Run Distance: 7 km Pace: 6:23-6:43 min/km HR Zone: Zone 2	Easy Run 2 Distance: 5 km Pace: 6:23-6:43 min/km HR Zone: Zone 2	Rest Day	Long Run Distance: 17 km Pace: 6:34-6:49 min/km HR Zone: Zone 2-3

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 6 - Total: 42 km Base Phase
Recovery Run Distance: 5 km Pace: 6:40-7:00 min/km HR Zone: Zone 1-2	Strength Training	Tempo Run Distance: 5 km Pace: 5:42-5:52 min/km Easy tempo effort - find a comfortable but brisk rhythm HR Zone: Zone 3-4	Easy Run Distance: 8 km Pace: 6:22-6:42 min/km HR Zone: Zone 2	Easy Run 2 Distance: 5 km Pace: 6:22-6:42 min/km HR Zone: Zone 2	Rest Day	Long Run Distance: 18 km Pace: 6:32-6:47 min/km HR Zone: Zone 2-3

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 7 - Total: 46 km Base Phase
Recovery Run Distance: 6 km Pace: 6:38-6:58 min/km HR Zone: Zone 1-2	Strength Training	Tempo Run Distance: 5 km Pace: 5:37-5:47 min/km Easy tempo effort - find a comfortable but brisk rhythm HR Zone: Zone 3-4	Easy Run Distance: 9 km Pace: 6:21-6:41 min/km HR Zone: Zone 2	Easy Run 2 Distance: 6 km Pace: 6:21-6:41 min/km HR Zone: Zone 2	Rest Day	Long Run Distance: 20 km Pace: 6:29-6:44 min/km HR Zone: Zone 2-3

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 8 - Total: 37 km Recovery Week
Recovery Run Distance: 5 km Pace: 6:46-7:06 min/km HR Zone: Zone 1-2	Strength Training	Tempo Run Distance: 4 km Pace: 5:44-5:54 min/km Easy tempo effort - find a comfortable but brisk rhythm HR Zone: Zone 3-4	Easy Run Distance: 7 km Pace: 6:29-6:49 min/km HR Zone: Zone 2	Easy Run 2 Distance: 5 km Pace: 6:29-6:49 min/km HR Zone: Zone 2	Rest Day	Long Run Distance: 16 km Pace: 6:37-6:52 min/km HR Zone: Zone 2-3

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 9 - Total: 46 km Build Phase
Recovery Run Distance: 6 km Pace: 6:38-6:58 min/km HR Zone: Zone 1-2	Strength Training	Interval Run Distance: 6 km Pace: 5:00-5:10 min/km Warmup then 4-6 min repeats at noted pace w/ 3-4 min jogs between HR Zone: Zone 4-5	Easy Run 2 Distance: 6 km Pace: 6:21-6:41 min/km HR Zone: Zone 2	Easy Run Distance: 7 km Pace: 6:21-6:41 min/km HR Zone: Zone 2	Rest Day	Long Run Distance: 21 km Pace: 6:29-6:44 min/km HR Zone: Zone 2-3

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 10 - Total: 51 km Build Phase
Recovery Run Distance: 7 km Pace: 6:37-6:57 min/km HR Zone: Zone 1-2	Strength Training	Tempo Run Distance: 7 km Pace: 5:35-5:45 min/km Warmup then Suggested distance at tempo pace HR Zone: Zone 3-4	Easy Run 2 Distance: 7 km Pace: 6:21-6:41 min/km HR Zone: Zone 2	Easy Run Distance: 8 km Pace: 6:21-6:41 min/km HR Zone: Zone 2	Rest Day	Long Run Distance: 23 km Pace: 6:28-6:43 min/km HR Zone: Zone 2-3

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 11 - Total: 57 km Build Phase
Recovery Run Distance: 7 km Pace: 6:34-6:54 min/km HR Zone: Zone 1-2	Strength Training	Interval Run Distance: 7 km Pace: 4:53-5:03 min/km Warmup then 4-6 min repeats at noted pace w/ 3-4 min jogs between HR Zone: Zone 4-5	Easy Run 2 Distance: 7 km Pace: 6:19-6:39 min/km HR Zone: Zone 2	Easy Run Distance: 9 km Pace: 6:19-6:39 min/km HR Zone: Zone 2	Rest Day	Long Run Distance: 25 km Pace: 6:24-6:39 min/km HR Zone: Zone 2-3

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 12 - Total: 45 km Recovery Week
Recovery Run Distance: 6 km Pace: 6:42-7:02 min/km HR Zone: Zone 1-2	Strength Training	Tempo Run Distance: 6 km Pace: 5:37-5:47 min/km Warmup then Suggested distance at tempo pace HR Zone: Zone 3-4	Easy Run 2 Distance: 6 km Pace: 6:27-6:47 min/km HR Zone: Zone 2	Easy Run Distance: 7 km Pace: 6:27-6:47 min/km HR Zone: Zone 2	Rest Day	Long Run Distance: 20 km Pace: 6:32-6:47 min/km HR Zone: Zone 2-3

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 13 - Total: 57 km Build Phase
Recovery Run Distance: 7 km Pace: 6:34-6:54 min/km HR Zone: Zone 1-2	Strength Training	Interval Run Distance: 7 km Pace: 4:53-5:03 min/km Warmup then 4-6 min repeats at noted pace w/ 3-4 min jogs between HR Zone: Zone 4-5	Easy Run 2 Distance: 7 km Pace: 6:19-6:39 min/km HR Zone: Zone 2	Easy Run Distance: 9 km Pace: 6:19-6:39 min/km HR Zone: Zone 2	Rest Day	Long Run Distance: 25 km Pace: 6:24-6:39 min/km Include 2x 5km at Marathon Pace throughout the run HR Zone: Zone 2-3

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 14 - Total: 62 km Peak Phase
Recovery Run Distance: 8 km Pace: 6:34-6:54 min/km HR Zone: Zone 1-2	Strength Training	Tempo Run Distance: 6 km Pace: 5:29-5:39 min/km Warmup then suggested distance at noted pace - practice race rhythm HR Zone: Zone 3-4	Easy Run 2 Distance: 8 km Pace: 6:19-6:39 min/km HR Zone: Zone 2	Easy Run Distance: 12 km Pace: 6:19-6:39 min/km End with 6-8 x 20-30 sec strides (fast but relaxed) with full recovery walks between HR Zone: Zone 2	Rest Day	Long Run Distance: 28 km Pace: 6:23-6:38 min/km Include 3x 5km at Marathon Pace throughout the run HR Zone: Zone 2-3

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 15 - Total: 69 km Peak Phase
Recovery Run Distance: 9 km Pace: 6:33-6:53 min/km HR Zone: Zone 1-2	Strength Training	Interval Run Distance: 9 km Pace: 4:50-5:00 min/km Warmup then 3-5 x 6-7 min repeats at noted pace w/ 90 sec jogs between HR Zone: Zone 4-5	Easy Run 2 Distance: 8 km Pace: 6:19-6:39 min/km HR Zone: Zone 2	Easy Run Distance: 12 km Pace: 6:19-6:39 min/km End with 6-8 x 20-30 sec strides (fast but relaxed) with full recovery walks between HR Zone: Zone 2	Rest Day	Long Run Distance: 31 km Pace: 6:22-6:37 min/km Last 6km at Marathon Pace HR Zone: Zone 2-3

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 16 - Total: 70 km Peak Phase
Recovery Run Distance: 9 km Pace: 6:32-6:52 min/km HR Zone: Zone 1-2	Strength Training	Tempo Run Distance: 6 km Pace: 5:25-5:35 min/km Warmup then suggested distance at noted pace - practice race rhythm HR Zone: Zone 3-4	Easy Run 2 Distance: 9 km Pace: 6:18-6:38 min/km HR Zone: Zone 2	Easy Run Distance: 14 km Pace: 6:18-6:38 min/km End with 6-8 x 20-30 sec strides (fast but relaxed) with full recovery walks between HR Zone: Zone 2	Rest Day	Long Run Distance: 32 km Pace: 6:21-6:36 min/km Last 8-10km at Marathon Pace 💡 Tip: Doing less distance here is perfectly fine - prioritize your recovery needs as race day approaches HR Zone: Zone 2-3

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 17 - Total: 53 km Taper Week
Recovery Run Distance: 7 km Pace: 6:51-7:11 min/km HR Zone: Zone 1-2	Rest Day	Interval Run Distance: 7 km Pace: 5:01-5:11 min/km Warmup then 3-5 x 6-7 min repeats at noted pace w/ 90 sec jogs between HR Zone: Zone 4-5	Easy Run 2 Distance: 6 km Pace: 6:37-6:57 min/km HR Zone: Zone 2	Easy Run Distance: 9 km Pace: 6:37-6:57 min/km End with 6-8 x 20-30 sec strides (fast but relaxed) with full recovery walks between HR Zone: Zone 2	Rest Day	Long Run Distance: 24 km Pace: 6:39-6:54 min/km HR Zone: Zone 2-3

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 18 - Total: 18 km Race Week
Easy Run Distance: 6 km Pace: 6:18-6:38 min/km Maintain some volume HR Zone: Zone 2	Rest Day	Easy Run Distance: 4 km Pace: 6:18-6:38 min/km Maintain some volume HR Zone: Zone 2	Easy Run Distance: 4 km Pace: 6:18-6:38 min/km Maintain some volume HR Zone: Zone 2	Rest Day	Shakeout Run Distance: 3 km Easy shakeout run, you can add a few short strides at race pace! HR Zone: Zone 2-3	RACE! Distance: 42.2 km Pace: 5:41 min/km HR Zone: Zone 4-5