Training

Marathon training routines, from your first finish to chasing sub-3.

16 weeks, 5 runs/week. Goal: break 4 hours (~5:41/km average).

Week 1 · Base32.0 km · 13.0 km long

Easy runs + one moderate long run.

Week 2 · Base35.0 km · 15.0 km long

Easy runs + one moderate long run.

Week 3 · Build37.0 km · 16.0 km long

Tempo run (20-30 min @ threshold) + long run.

Week 4 · Build31.0 km · 15.0 km long

Recovery week — easy running only.

Week 5 · Build42.0 km · 19.0 km long

Tempo run (20-30 min @ threshold) + long run.

Week 6 · Build45.0 km · 21.0 km long

Tempo run (20-30 min @ threshold) + long run.

Week 7 · Build47.0 km · 23.0 km long

Tempo run (20-30 min @ threshold) + long run.

Week 8 · Peak39.0 km · 20.0 km long

Recovery week — easy running only.

Week 9 · Peak52.0 km · 26.0 km long

Tempo run + long run with marathon-pace finish miles.

Week 10 · Peak55.0 km · 27.0 km long

Tempo run + long run with marathon-pace finish miles.

Week 11 · Peak57.0 km · 29.0 km long

Tempo run + long run with marathon-pace finish miles.

Week 12 · Peak46.0 km · 26.0 km long

Recovery week — easy running only.

Week 13 · Peak62.0 km · 32.0 km long

Tempo run + long run with marathon-pace finish miles.

Week 14 · Taper51.0 km · 26.0 km long

Easy running + short marathon-pace strides.

Week 15 · Taper39.0 km · 19.0 km long

Easy running + short marathon-pace strides.

Week 16 · Race21.0 km · 42.2 km long

Race day — target ~5:41/km even split.

Week	Phase	Weekly km	Long run	Key workout
1	Base	32.0 km	13.0 km	Easy runs + one moderate long run.
2	Base	35.0 km	15.0 km	Easy runs + one moderate long run.
3	Build	37.0 km	16.0 km	Tempo run (20-30 min @ threshold) + long run.
4	Build	31.0 km	15.0 km	Recovery week — easy running only.
5	Build	42.0 km	19.0 km	Tempo run (20-30 min @ threshold) + long run.
6	Build	45.0 km	21.0 km	Tempo run (20-30 min @ threshold) + long run.
7	Build	47.0 km	23.0 km	Tempo run (20-30 min @ threshold) + long run.
8	Peak	39.0 km	20.0 km	Recovery week — easy running only.
9	Peak	52.0 km	26.0 km	Tempo run + long run with marathon-pace finish miles.
10	Peak	55.0 km	27.0 km	Tempo run + long run with marathon-pace finish miles.
11	Peak	57.0 km	29.0 km	Tempo run + long run with marathon-pace finish miles.
12	Peak	46.0 km	26.0 km	Recovery week — easy running only.
13	Peak	62.0 km	32.0 km	Tempo run + long run with marathon-pace finish miles.
14	Taper	51.0 km	26.0 km	Easy running + short marathon-pace strides.
15	Taper	39.0 km	19.0 km	Easy running + short marathon-pace strides.
16	Race	21.0 km	42.2 km	Race day — target ~5:41/km even split.