Assess Current Fitness
30 minutesCalculate BMI, resting heart rate, and current easy-run pace to establish training baselines before building a plan.
Advanced16-20 weeks
Marathon Training
Marathon training plan workflow with weekly mileage progression, pace zone calculations, long run scheduling, taper timing, and race-day fueling strategies.
marathon runnershalf-marathon traineesrunning coaches
Workflow
Set Heart Rate Training Zones
20 minutesCalculate heart rate zones based on max HR or lactate threshold to structure easy, tempo, and interval workouts.
Build Weekly Training Plan
1 hourStructure weekly mileage progression, long runs, tempo sessions, and rest days using calculated pace targets.
Plan Training Nutrition
30 minutesCalculate daily calorie needs for training volume and practice race-day fueling strategy during long runs.
Prepare Race Day Strategy
1-2 hoursCalculate goal pace splits, finalize heart rate targets, and plan nutrition for race morning.
Tools Used
- BMI CalculatorReference
Assess body composition impact on running economy.
- Pace CalculatorPrimary
Determine current easy, tempo, and interval paces. · Calculate target paces for each workout type. · Generate per-km or per-mile split targets for race day.
- Heart-Rate Range CalculatorPrimarySupporting
Define five training zones for structured workouts. · Set race-day HR ceiling to prevent early burnout.
- Completed Race Result Pace Reconciliation RecordSupporting
Predict marathon finish time from recent race results.
- Calorie CalculatorPrimaryReference
Calculate increased calorie needs during peak training weeks. · Plan pre-race dinner and morning meal calories.
- Macro CalculatorSupporting
Set carb-heavy macro split to support glycogen stores.
Checklist
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Preparation
Baseline
Planning
Gear
Race Prep
Reference Materials
Marathon Training Mileage ProgressionTable
Typical weekly mileage build for first-time marathoners.
| Week Range | Weekly km | Long Run km | Focus |
|---|---|---|---|
| 1–4 (Base) | 30–45 | 12–16 | Aerobic base building |
| 5–10 (Build) | 45–60 | 18–24 | Tempo and threshold work |
| 11–15 (Peak) | 55–70 | 28–35 | Race-specific endurance |
| 16–18 (Taper) | 30–45 | 12–16 | Recovery and sharpening |
Race Pace Prediction FormulaFormula
Marathon pace ≈ 5K pace × 1.15–1.20. Use recent race times for most accurate prediction.
Heart Rate Training ZonesTable
Zone definitions based on percentage of max heart rate.
| Zone | % Max HR | Purpose | Effort Feel |
|---|---|---|---|
| Zone 1 | 50–60% | Recovery | Very easy |
| Zone 2 | 60–70% | Aerobic base | Easy/conversational |
| Zone 3 | 70–80% | Tempo | Moderately hard |
| Zone 4 | 80–90% | Threshold | Hard |
| Zone 5 | 90–100% | VO2 max | Maximum |
Respect the Taper
Reducing mileage 2–3 weeks before race day allows glycogen supercompensation and muscle repair. Do not cram extra miles.
Never Try Anything New on Race Day
Shoes, socks, gels, breakfast — everything should be tested in training. Race day is not the time for experiments.
Walk Through Water Stations
Slowing to a walk for 10 seconds at aid stations costs less time than spilling water on your shirt trying to drink on the run.
Strength Train Twice Weekly
Single-leg squats, calf raises, and hip bridges prevent IT band syndrome and shin splints — the top marathon injuries.
Safety Notes
- Stop training and seek medical attention for chest pain, unusual shortness of breath, or pain that worsens during a run.
- Heat stroke is a medical emergency — if core temperature exceeds 40°C (104°F), stop immediately, seek shade, and call emergency services.