Marathon Training Plan Generator
A marathon training plan translates a periodization model into a concrete week-by-week schedule: which days you run, how far, and at what pace. This generator projects the same Banister fitness-fatigue simulation used by the Periodization module onto a calendar — distributing each week’s volume across easy runs, a long run, tempo work, and intervals, with paces derived from your current fitness via the Riegel power law. Paces progress as predicted fitness improves, marathon-pace segments appear in the long run during the sharpening phases, and the final three weeks taper automatically. Export the result to your calendar (.ics), a spreadsheet (.csv), or Garmin structured workouts (.fit) with pace-targeted steps.
Frequently asked questions
How many days a week should I run when training for a marathon?
Three to five days works for most recreational runners; competitive runners often run six or seven. More days at the same weekly volume means shorter, easier runs and usually lower injury risk than cramming volume into few days. The minimum effective dose for reliable adaptation is about three sessions per week.
How long should my longest training run be?
The long run is capped around 30–35 km (roughly 2.5 hours) because injury risk grows faster than fitness beyond that duration. For lower-volume runners the long run is capped at about 30% of weekly volume instead — a 40 km/week runner should top out near 13 km, not 32.
What pace should my training runs be?
Most weekly volume should be easy — roughly 18–30% slower than marathon pace, conversational effort. Threshold (tempo) work sits near 15K race effort, and intervals near 5K pace. Training paces are anchored to your current fitness, not your goal: they get faster as fitness builds.
When should I practice marathon race pace?
Race-pace work matters most in the final 6–8 weeks. The classic vehicle is a marathon-pace segment at the end of the long run — practicing goal pace on tired legs, with race-day fueling.
Sources
- Casado et al. (2022). Training periodization, methods, intensity distribution, and volume in highly trained and elite distance runners. IJSPP.
- Mujika & Padilla (2003). Scientific bases for precompetition tapering strategies. Medicine & Science in Sports & Exercise.
- Billat (2001). Interval training for performance: a scientific and empirical practice. Sports Medicine.
- Riegel (1981). Athletic records and human endurance. American Scientist.
Related glossary terms
- Periodization
- TID (Training Intensity Distribution)
- Taper
- Long Run
- Threshold Pace
- CTL (Chronic Training Load)
- TSB (Training Stress Balance)