Assess Current Fitness
30 minutesCalculate BMI, resting heart rate, and current easy-run pace to establish training baselines before building a plan.
Field context
This workflow is part of 9 niche fields
Marathon training plan workflow with weekly mileage progression, pace zone calculations, long run scheduling, taper timing, and race-day fueling strategies.
Calculate BMI, resting heart rate, and current easy-run pace to establish training baselines before building a plan.
Calculate heart rate zones based on max HR or lactate threshold to structure easy, tempo, and interval workouts.
Structure weekly mileage progression, long runs, tempo sessions, and rest days using calculated pace targets.
Calculate daily calorie needs for training volume and practice race-day fueling strategy during long runs.
Calculate goal pace splits, finalize heart rate targets, and plan nutrition for race morning.
Assess body composition impact on running economy.
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.
Define five training zones for structured workouts. · Set race-day HR ceiling to prevent early burnout.
Predict marathon finish time from recent race results.
Calculate increased calorie needs during peak training weeks. · Plan pre-race dinner and morning meal calories.
Set carb-heavy macro split to support glycogen stores.
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 |
Reducing mileage 2–3 weeks before race day allows glycogen supercompensation and muscle repair. Do not cram extra miles.
Shoes, socks, gels, breakfast — everything should be tested in training. Race day is not the time for experiments.
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.
Single-leg squats, calf raises, and hip bridges prevent IT band syndrome and shin splints — the top marathon injuries.