Collapsible content
WEEK 1
WEEK 1
WEEK 2
WEEK 2
Week 3
Week 3
Week 4
Week 4
Week 5
Week 5
Week 6
Week 6
Week 7
Week 7
Week 8
Week 8
Week 9
Week 9
Week 10
Week 10
Week 11
Week 11
Week 12
Week 12
Week 13
Week 13
Week 14
Week 14
Week 15
Week 15
Week 16
Week 16
Week 17
Week 17
Week 18
Week 18
Marathon Pacing (Beginner)
 KM:
Beginner Plan | Easy running | Steady running | Tempo | Threshold | Intervals | Race pace | HM race pace |
3:45 | 5:56 - 6:35 | 5:40 - 5:56 | 5:08 | 5:00 | 4:37 | 5:19 | 5:10 |
4:00 | 6:19 - 6:59 | 6:00 - 6:19 | 5:27 | 5:19 | 4:50 | 5:40 | 5:30 |
4:15 | 6:31 - 7:08 | 6:11 - 6:31 | 5:46 | 5:34 | 5:02 | 6:04 | 5:53 |
4:30 | 6:49 - 7:30 | 6:27 - 6:49 | 6:07 | 5:50 | 5:13 | 6:23 | 6:11 |
MILES:
Beginner Plan | Easy running | Steady running | Tempo | Threshold | Intervals | Race pace | HM race pace |
3:45 | 9:35 - 10:35 | 9:05 - 9:35 | 8:13 | 8:02 | 7:24 | 8:34 | 8:17 |
4:00 | 10:10 - 11:10 | 9:40 - 10:10 | 8:46 | 8:31 | 7:49 | 9:09 | 8:51 |
4:15 | 10:30 - 11:30 | 10:00 - 10:30 | 9:18 | 8:57 | 8:08 | 9:43 | 9:26 |
4:30 | 10:55 - 12:00 | 10:20 - 10:55 | 9:51 | 9:22 | 8:26 | 10:17 | 10:00 |