⛰️ Training Overview
Weekly Mileage
0
km
Upcoming Long Run
0
km
Next Key Workout
TBD
Weeks to Race
15
Phase 1: Base & Durability
Week 1 | Jan 26 – Feb 1
47 km
▼
MON
Jan 26
Done
Rest 💤
✗
Miss
TUE
Jan 27
Done
Easy + Bike 🚴
✗
Miss
5 km
WED
Jan 28
Done
Easy 🌤️
✗
Miss
8 km
THU
Jan 29
Done
Steady (Aerobic) 💨
✗
Miss
10 km
FRI
Jan 30
Done
Easy 🌿
✗
Miss
8 km
SAT
Jan 31
Done
Rest 💤
✗
Miss
SUN
Feb 1
Done
Long Easy 🏃
✗
Miss
16 km
💡 Focus
Build leg strength + aerobic base. Easy effort, focusing on consistency.
Week 2 | Feb 2 – Feb 8
49 km
▼
MON
Feb 2
Done
Rest 💤
✗
Miss
TUE
Feb 3
Done
Easy + Bike 🚴
✗
Miss
5 km
WED
Feb 4
Done
Easy 🌤️
✗
Miss
8 km
THU
Feb 5
Done
Steady (Aerobic) 💨
✗
Miss
10 km
FRI
Feb 6
Done
Easy 🌿
✗
Miss
8 km
SAT
Feb 7
Done
Rest 💤
✗
Miss
SUN
Feb 8
Done
Long Easy 🏃
✗
Miss
18 km
💡 Focus
Continue building base. Extend long run by 2 km.
Week 3 | Feb 9 – Feb 15
53 km
▼
MON
Feb 9
Done
Rest 💤
✗
Miss
TUE
Feb 10
Done
Easy + Bike 🚴
✗
Miss
5 km
WED
Feb 11
Done
Easy 🌤️
✗
Miss
8 km
THU
Feb 12
Done
Speed: 2km WU, 8-10 × 400m @ 10K, 200m jog 🔥 🗝️
✗
Miss
12 km
FRI
Feb 13
Done
Easy 🌿
✗
Miss
8 km
SAT
Feb 14
Done
Rest 💤
✗
Miss
SUN
Feb 15
Done
Long Easy 🏃
✗
Miss
20 km
💡 Focus
First speed session! 400m repeats build leg turnover. Long run to 20km.
Week 4 | Feb 16 – Feb 22
55 km
▼
MON
Feb 16
Done
Rest 💤
✗
Miss
TUE
Feb 17
Done
Easy + Bike 🚴
✗
Miss
5 km
WED
Feb 18
Done
Easy 🌤️
✗
Miss
8 km
THU
Feb 19
Done
Steady (Aerobic) 💨
✗
Miss
12 km
FRI
Feb 20
Done
Easy 🌿
✗
Miss
8 km
SAT
Feb 21
Done
Rest 💤
✗
Miss
SUN
Feb 22
Done
Long Easy 🏃
✗
Miss
22 km
💡 Focus
Final week of Phase 1. Building to 22km long run. Focus on consistency.
Phase 2: Marathon Build
Week 5 | Feb 23 – Mar 1
52 km
▼
MON
Feb 23
Done
Rest 💤
✗
Miss
TUE
Feb 24
Done
Easy + Bike 🚴
✗
Miss
5 km
WED
Feb 25
Done
Easy 🌤️
✗
Miss
8 km
THU
Feb 26
Done
3 × 4km @ MP 🎯 🗝️
✗
Miss
12 km
FRI
Feb 27
Done
Easy 🌿
✗
Miss
5 km
SAT
Feb 28
Done
Rest 💤
✗
Miss
SUN
Mar 1
Done
Long Easy 🏃
✗
Miss
22 km
💡 Focus
Start of Phase 2! First marathon pace work - 3 × 4km @ MP.
Week 6 | Mar 2 – Mar 8
50-52 km
▼
MON
Mar 2
Done
Rest 💤
✗
MissTUE
Mar 3
Done
Easy + Bike 🚴
✗
Miss5 km
WED
Mar 4
Done
Easy 🌤️
✗
Miss8 km
THU
Mar 5
Done
Threshold Combo: 2km WU, 20min @ Threshold, 5min jog, 5min @ MP, CD 🔥 🗝️
✗
Miss10-12 km
FRI
Mar 6
Done
Easy 🌿
✗
Miss5 km
SAT
Mar 7
Done
Rest 💤
✗
MissSUN
Mar 8
Done
26km PROGRESSION: ~10km easy, ~8-10km steady, 6-8km @ MP 🔥
✗
Miss26 km
💡 Focus
BIG week! 26km progression run with MP work. Threshold + MP combo midweek.
Week 7 | Mar 9 – Mar 15
58-59 km
▼
MON
Mar 9
Done
Rest 💤
✗
MissTUE
Mar 10
Done
Easy + Bike 🚴
✗
Miss5 km
WED
Mar 11
Done
Easy 🌤️
✗
Miss8 km
THU
Mar 12
Done
Speed: 2km WU, 6-8 × 800m @ HM, 400m jog 🔥 🗝️
✗
Miss12-13 km
FRI
Mar 13
Done
Easy 🌿
✗
Miss5 km
SAT
Mar 14
Done
Rest 💤
✗
MissSUN
Mar 15
Done
Long Easy 🏃
✗
Miss28 km
💡 Focus
Peak mileage week! 28km long run. 800m repeats for speed endurance.
Week 8 | Mar 16 – Mar 22
58 km
▼
MON
Mar 16
Done
Rest 💤
✗
MissTUE
Mar 17
Done
Easy + Strides 🏃♂️
✗
Miss8 km
WED
Mar 18
Done
Easy 🌤️
✗
Miss8 km
THU
Mar 19
Done
Intervals (VO2max) 🔥 🗝️
✗
Miss12 km
FRI
Mar 20
Done
Easy 🌿
✗
Miss10 km
SAT
Mar 21
Done
Rest 💤
✗
MissSUN
Mar 22
Done
Long Easy 🏃
✗
Miss20 km
💡 Focus
Recovery week. Absorb the training load. Feel fresh again.
Phase 3: Peak Like A Freak
Week 10 | Mar 30 – Apr 5
56 km
▼
MON
Mar 30
Done
Rest 💤
✗
MissTUE
Mar 31
Done
Easy + Bike 🚴
✗
Miss5 km
WED
Apr 1
Done
Easy 🌤️
✗
Miss8 km
THU
Apr 2
Done
10km Continuous @ MP 🎯 🗝️
✗
Miss10 km
FRI
Apr 3
Done
Easy 🌿
✗
Miss5 km
SAT
Apr 4
Done
Rest 💤
✗
MissSUN
Apr 5
Done
28km (Last 6-8km @ MP) 🔥
✗
Miss28 km
💡 Focus
Solid MP work. 10km continuous at marathon pace. 28km long run with MP finish.
Week 11 | Apr 6 – Apr 12
60-62 km
▼
MON
Apr 6
Done
Rest 💤
✗
MissTUE
Apr 7
Done
Easy + Bike 🚴
✗
Miss5 km
WED
Apr 8
Done
Easy 🌤️
✗
Miss8 km
THU
Apr 9
Done
12km Total (6-8km @ MP) 🎯 🗝️
✗
Miss12 km
FRI
Apr 10
Done
Easy 🌿
✗
Miss5 km
SAT
Apr 11
Done
Rest 💤
✗
MissSUN
Apr 12
Done
30-32km PROGRESSION PEAK: ~12-14km easy, ~8-10km steady, 8-10km build to MP 🔥🔥
✗
Miss30-32 km
💡 Focus
ABSOLUTE PEAK! 30-32km progression peak run. This is your biggest week!
Week 12 | Apr 13 – Apr 19
54-58 km
▼
MON
Apr 13
Done
Rest 💤
✗
MissTUE
Apr 14
Done
Easy + Bike 🚴
✗
Miss5 km
WED
Apr 15
Done
Easy 🌤️
✗
Miss8 km
THU
Apr 16
Done
Threshold Combo: 2km WU, 20min @ Threshold, 5min jog, 5min @ MP, 3-4km CD 🔥 🗝️
✗
Miss10-12 km
FRI
Apr 17
Done
Easy 🌿
✗
Miss5 km
SAT
Apr 18
Done
Rest 💤
✗
MissSUN
Apr 19
Done
Long Easy (No MP) 🏃
✗
Miss26-28 km
💡 Focus
Recovery week. Threshold combo workout. Long easy run without MP work.
Week 13 | Apr 20 – Apr 26
60 km
▼
MON
Apr 20
Done
Rest 💤
✗
MissTUE
Apr 21
Done
Easy + Bike 🚴
✗
Miss5 km
WED
Apr 22
Done
Easy 🌤️
✗
Miss8 km
THU
Apr 23
Done
2 × 8km @ MP 🎯
✗
Miss16 km
FRI
Apr 24
Done
Rest 💤
✗
MissSAT
Apr 25
Done
Half Marathon (Controlled Effort) 🏁 🗝️
✗
Miss21.1 km
SUN
Apr 26
Done
Rest 💤
✗
Miss💡 Focus
Final quality week! Half marathon race as key workout. Build confidence.
Taper
Week 14 | Apr 27 – May 3
43-50 km
▼
MON
Apr 27
Done
Rest 💤
✗
MissTUE
Apr 28
Done
Easy + Strides ⚡
✗
Miss5-7 km
WED
Apr 29
Done
10km (Last 5km @ MP) 🎯
✗
Miss10 km
THU
Apr 30
Done
Easy 🌤️
✗
Miss5 km
FRI
May 1
Done
Rest 💤
✗
MissSAT
May 2
Done
Rest 💤
✗
MissSUN
May 3
Done
18-20km ALTERNATING MP (LITE): Easy, 2 × 3-4km @ MP, easy between 🔥
✗
Miss18-20 km
💡 Focus
Taper begins! Reduce volume, maintain intensity. Stay fresh.
Week 15 | May 4 – May 10
33-39 km
▼
MON
May 4
Done
Rest 💤
✗
MissTUE
May 5
Done
Easy + Strides ⚡
✗
Miss5 km
WED
May 6
Done
Easy 🌤️
✗
Miss5-7 km
THU
May 7
Done
8km (2 × 3km @ MP) 🎯
✗
Miss8 km
FRI
May 8
Done
Easy Recovery 🌿
✗
Miss5 km
SAT
May 9
Done
Rest 💤
✗
MissSUN
May 10
Done
Easy 🏃
✗
Miss12-14 km
💡 Focus
Final taper week. Short MP touches. Rest and prepare mentally.
Race Week
Week 16 | May 11 – May 17
58.2 km
▼
MON
May 11
Done
Easy Recovery 🌿
✗
Miss5 km
TUE
May 12
Done
Easy 🌤️
✗
Miss5 km
WED
May 13
Done
6km Shakeout (2km @ MP) 🎯
✗
Miss6 km
THU
May 14
Done
Rest or 2-4km Super Easy 😌
✗
MissFRI
May 15
Done
Rest 💤
✗
MissSAT
May 16
Done
🏁 RACE DAY - MARATHON 🏁
✗
Miss42.2 km
SUN
May 17
Done
🎊 CELEBRATION DAY! 🥳🏆✨
✗
MissYou did it! 🌟
💡 Focus
🏁 RACE WEEK! Stay calm, trust your training, race smart. YOU GOT THIS!
📊 Training Summary
Duration
15 weeks
Peak Mileage
47 km
Week 1
Week 1
Longest Run
16 km
Goal Pace
5:05/km
8:11/mile
8:11/mile