Athlete Tool
Train like a 3:40 runner. Pace like a 3:50 runner.
Train like a 3:40 runner. Pace like a 3:50 runner.
Current weekly base
35–40 km
Goal weekly peak
60 km
Longest run
30–32 km
Race date
May 25
Easy
5:50–6:15 /km
9:23–10:03 /mile
6.0–6.4 mph
Marathon Pace (MP)
5:20–5:40 /km
8:35–9:07 /mile
6.6–7.0 mph
Half Pace (HMP)
5:05–5:15 /km
8:11–8:27 /mile
7.1–7.3 mph
Tempo / Threshold
4:55–5:05 /km
7:55–8:11 /mile
7.4–7.6 mph
Week 1
40 km target
Long Run
18 km
Key Workout
5 × 5 min @ ~5:10/km
Easy
6:00/km
MP
5:30/km
HMP
5:10/km
Week 2
45 km target
Long Run
20 km
Key Workout
3 × 10 min @ ~5:15/km
Easy
5:55–6:10/km
MP
5:30/km
HMP
5:15/km
Week 3
48 km target
Long Run
22 km
Key Workout
Tempo 6 km continuous @ 5:15–5:20/km
Easy
5:55–6:10/km
MP
5:30/km
HMP
5:15–5:20/km
Week 4
50 km target
Long Run
24 km
Key Workout
4 × 8 min @ 5:05–5:10/km
Easy
5:55–6:10/km
MP
5:28–5:35/km
HMP
5:05–5:10/km
Week 5
52 km target
Long Run
26 km
Key Workout
2 × 5 km @ MP (~5:30/km)
Easy
5:55–6:10/km
MP
5:30/km
HMP
5:10–5:15/km
Week 6
55 km target
Long Run
18–20 km
Key Workout
Half Marathon simulation week
Easy
6:00/km
MP
5:30/km
HMP
Race effort
Week 7
58 km target
Long Run
28 km
Key Workout
3 × 4 km @ MP
Easy
5:55–6:10/km
MP
5:25–5:35/km
HMP
5:10/km
Week 8
60 km target
Long Run
30 km
Key Workout
Tempo 8 km @ ~5:15/km
Easy
5:55–6:10/km
MP
5:25–5:35/km
HMP
5:10–5:15/km
Week 9
60 km target
Long Run
30–32 km
Key Workout
12 km continuous @ MP
Easy
5:55–6:10/km
MP
5:25–5:35/km
HMP
5:10/km
Week 10
58–60 km target
Long Run
28 km
Key Workout
5 × 3 km @ MP
Easy
5:55–6:10/km
MP
5:25–5:35/km
HMP
5:10–5:15/km
Week 11
~45 km target
Long Run
20 km
Key Workout
Short tempo 5 km
Easy
6:00–6:15/km
MP
5:30–5:40/km
HMP
5:15/km
Week 12
~30 km target
Long Run
Race Day km
Key Workout
3 × 1 km at MP midweek
Easy
6:00–6:20/km
MP
5:30–5:40/km
HMP
N/A