Event programsRunning

Marathon: 18 weeks, peaks at ~8 h.

42.2 km at about 104–108% of threshold pace: endurance, marathon-pace work, 60–90 g/h practised in the long runs, and a 3-week taper. That's the intermediate plan; beginner runs 20, advanced runs 18 weeks.

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Written for where you are.

Beginner

20 weeks, 4 runs a week (plus an optional fifth): the long run builds to 165 min with run/walk allowed, a half-marathon tune-up, and a 3-week taper.Shortest runway 10 weeks · research minimum 14 · 5 sources

20 wk

2.5-6.5 h a week

Intermediate

18 weeks, 5 runs a week peaking near 85 km: endurance, then LT and marathon pace, race preparation and a 3-week taper.Shortest runway 9 weeks · research minimum 12 · 5 sources

18 wk

4-7.5 h a week

Advanced

18 weeks, 6–7 runs a week peaking near 125 km: Pfitzinger medium-long runs, Canova alternations and specific long runs, a half-marathon tune-up.Shortest runway 9 weeks · research minimum 12 · 5 sources

18 wk

5.5-9.5 h a week

The checklist comes with it.

T-7Shoes worn for at least 30 km before; anti-chafe, taped nipples or toes; throwaway layer.

T-7Gel count = hours × g/h ÷ grams per gel, plus one spare; the aid-station map.

T-3Carb-load plan in grams (10–12 g/kg/day for the final 36–48 h); a pace band with even splits.

T-2Sleep well two nights out — race-eve sleep is often poor, and the night before that matters more.

T-1Bib and timing chip; a meeting point and post-race food arranged.

race morningCaffeine 3 mg/kg about 60 min before (if tested). First 10 km at goal +3–5 s/km. Adjust goal pace for heat before the start.

Every plan cites its homework.

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