Assess Current Fitness
45 minutesRecord recent race times and easy-run pace to set realistic marathon goals.
Field context
This workflow is part of 1 niche field
Advanced marathon performance workflow covering training zones, weekly mileage, race prediction, fueling, recovery, and race-day pacing.
Record recent race times and easy-run pace to set realistic marathon goals.
Calculate training zones to structure easy, tempo, and interval days.
Progress long runs and weekly volume using pace and training load targets.
Estimate calorie burn on long runs and track aerobic fitness trends.
Calculate goal pace splits and heart rate ceilings for race day.
Convert goal finish time into per-mile or per-km pace targets.
Predict marathon time from recent 5K or 10K results.
Define five HR zones for structured training.
Track weekly training stress to avoid overtraining.
Estimate finish time from long-run pace data.
Typical weekly build for first-time marathoners.
| Phase | Weekly km | Long Run | Focus |
|---|---|---|---|
| Base | 30–45 | 12–16 | Aerobic |
| Build | 45–60 | 18–28 | Tempo |
| Peak | 55–70 | 30–35 | Endurance |
| Taper | 30–45 | 12–16 | Recovery |
Reduce mileage 2–3 weeks before race day for glycogen supercompensation.
Shoes, gels, and socks should be tested in training.
Single-leg work prevents IT band and shin issues.