Athlete Tool

12-Week Marathon Builder

Train like a 3:40 runner. Pace like a 3:50 runner.

Train like a 3:40 runner. Pace like a 3:50 runner. (3:40–4:00 target)

Current weekly base

35–40 km

Goal weekly peak

60 km

Longest run

30–32 km

Race date

May 25

Pace Anchors

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

12-Week Plan

Tap a week to expand

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

2 easy runs (8–10 km)
Optional strides after easy days

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

2 easy runs (8–10 km)
Long run easy

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

1 easy run + 1 tempo + 1 easy run
Keep effort controlled

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

Base + threshold closeout
Long run still mostly easy

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

Long run: last 5 km at MP
Fuel and hydration rehearsal

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

Early week easy
Midweek half-marathon test
Shortened long run

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

Volume steady
Long run easy

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

Peak volume week
Long run last 8 km at MP

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

Single true 30+ km long run
Durability-first pacing

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

Last heavy specific week
Keep legs fresh between sessions

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

Taper 1
Cut volume, keep rhythm

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

2 short easy runs
Marathon Sunday
Keep confidence, not mileage