MARATHON RUNNING
Chase endurance. Conquer the distance.
The marathon is as much about patience as it is about pace.
Across 12 weeks, these plans focus on building aerobic capacity, mental resilience, and efficient pacing, helping you arrive on the start line fit, fresh, and ready to go the distance.
How to Choose Your Plan
· Recruit: First marathon or coming from shorter races. Focus on endurance, consistency, and finishing strong.
· Weekend Warrior: You run regularly, have a half marathon under your belt, and aim for a comfortable sub-4:30 or sub-4:00 finish.
· Veteran: You’ve run multiple marathons and are targeting 3:10–3:45, balancing speed work and long aerobic sessions.
· Commander: Competitive or club-level athlete chasing sub-3:00, incorporating marathon-pace blocks, VO₂max intervals, and precision recovery.
|
LEVELS |
RECRUIT |
WEEKEND WARRIOR |
VETERAN |
COMMANDER |
|
Goal Time |
4:30 to 5:30 hrs |
3:45 to 4:29 hrs |
3:10 to 3:44 hrs |
Sub 3:00 hrs |
|
First Week |
3 runs with easy runs and a long walk run combo |
4 runs with aerobic base building and light tempo |
5 runs with steady running, tempo introduction and hill work |
6 runs with structured intervals and a long tempo session |
|
Peak Week |
4 runs with about 160 mins total |
5 runs with about 200 mins total |
6 runs with about 240 mins total |
6 or more runs with about 260 mins total |
|
Plan Length |
16 weeks |
16 weeks |
16 weeks |
16 weeks |
|
Runs per Week |
3 |
4 |
5 |
6 |
|
Focus Areas |
Endurance and time on feet |
Aerobic efficiency and pacing control |
Threshold work and race specific progression |
VO2 max development and performance tuning |
CHOOSE YOUR PLAN
