18-week marathon plan, 5 sessions per week. Progressive long runs and race-pace work.
Planned kilometers for each week
Total estimated duration per week (warmup + workout + cooldown)
Load score = duration × intensity factor (higher = harder week)
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
W1 Base~50km · 5h56 | END-0171h06 · ~10km STR-00828min | END-01253min · ~8km | - | FAR-01541min · ~6.5km | END-0101h19 · ~12km | - | SL-0051h29 · 13.5km |
W2 Base~54km · 6h16 | END-0021h12 · ~11km STR-01023min | END-0211h09 · ~10.5km | - | HIL-00444min · ~6.5km | END-0041h09 · ~10.5km | - | SL-0051h39 · 15km |
W3 Base~56km · 6h31 | END-0151h29 · ~13.5km STR-01423min | END-0211h22 · ~12.5km | - | TMP-00235min · ~5.5km | END-0041h16 · ~11.5km | - | SL-0011h26 · 13km |
Recovery Base~46km · 5h34 | END-01759min · ~9km | END-01443min · ~6.5km | STR-01633min | END-01249min · ~7.5km | END-0021h06 · ~10km | - | SL-0051h24 · 13km |
W5 Base~59km · 7h | END-0051h06 · ~10km STR-00935min | END-0041h19 · ~12km | - | HIL-01836min · ~6km | END-0021h22 · ~12.5km | - | SL-0012h02 · 18.5km |
W6 Base~62km · 7h24 | END-0151h26 · ~13km STR-00135min | END-0101h39 · ~15km | - | TMP-00237min · ~5.5km | END-0171h22 · ~12.5km | - | SL-0051h45 · 16km |
W7 Base~65km · 7h28 | END-0211h19 · ~12km STR-01525min | END-0171h22 · ~12.5km | - | FAR-01545min · ~7.5km | END-0021h22 · ~12.5km | - | SL-0012h15 · 20.5km |
Recovery Build~53km · 6h11 | END-0051h03 · ~9.5km | END-0151h12 · ~11km | STR-01423min | END-01256min · ~8.5km | END-01446min · ~7km | - | SL-0051h51 · 17km |
W9 Build~69km · 7h47 | END-0211h32 · ~14km | TMP-01446min · ~7.5km | - | THR-0201h04 · ~11km | END-0101h52 · ~17km STR-01328min | - | SL-0012h05 · 19km |
W10 Build~72km · 8h19 | END-0101h52 · ~17km | RP-02051min · ~8km | - | TMP-00153min · ~8.5km | END-0211h32 · ~14km STR-01133min | - | SL-0012h38 · 24km |
W11 Build~76km · 9h04 | REC-0092h12 · ~20km | THR-01445min · ~7.5km | - | RP-02054min · ~8.5km | END-0211h32 · ~14km STR-00350min | - | SL-0052h51 · 26km |
Recovery Build~62km · 7h09 | END-0021h12 · ~11km | END-0041h09 · ~10.5km | STR-01525min | END-0151h12 · ~11km | END-0101h22 · ~12.5km | - | SL-0011h49 · 16.5km |
W13 Peak~78km · 8h50 | END-0021h32 · ~14km | TMP-00859min · ~9.5km | - | THR-0131h11 · ~12km | END-0151h39 · ~15km STR-01728min | - | SL-0103h01 · 27.5km |
W14 Peak~75km · 8h45 | END-0171h32 · ~14km | VMA-02652min · ~8.5km | - | TMP-01957min · ~9km | END-0021h32 · ~14km STR-01238min | - | SL-0023h14 · 29.5km |
W15 Peak~81km · 9h07 | REC-0092h15 · ~20.5km | RP-02054min · ~8.5km | - | VMA-0101h06 · ~11.5km | END-0151h39 · ~15km STR-01728min | - | SL-0022h45 · 25km |
W16 Taper~45km · 5h25 | REC-00740min · ~6km | TMP-01540min · ~6.5km | - | TMP-01540min · ~6.5km | REC-01240min · ~6km STR-01633min | - | LR-0142h12 · 20km |
W17 Taper~38km · 4h30 | REC-01240min · ~6km | TMP-01538min · ~6km | - | TMP-01538min · ~6km | REC-00740min · ~6km STR-01525min | - | LR-0141h29 · 13.5km |
Race Taper~31km · 3h48 | REC-0011h · ~9km | REC-0021h · ~9km | REC-0031h · ~9km | STR-01423min | REC-01125min · ~4km | - | Race |