Phase 1 ▶ Base Building (Weeks 1–8) 🏗️

Build your aerobic base gradually. Easy pace runs, a weekly long run, strength twice, and cross‑training once. 🛠️

Week 1 📍 [ 07 Jul - 13 Jul 2025 ]

Mon: 🛌 Rest ✅
Tue: 🏃 6 km EZ ✅
Wed: 🏋️‍♂️ Strength ✅
Thu: 🏃 6 km EZ ✅
Fri: 🏃 6 km EZ ✅
Sat: 🏃 12 km LR ✅
Sun: 🚴 Cross‑train (45–60 min) ✅

Week 2 📍 [ 14 Jul - 20 Jul 2025 ]

Mon: 🛌 Rest ✅
Tue: 🏃 7 km EZ ✅
Wed: 🏋️‍♂️ Strength ✅
Thu: 🏃 7 km EZ ✅
Fri: 🏃 7 km EZ ✅
Sat: 🏃 14 km LR ✅
Sun: 🚴 Cross‑train ✅

Week 3 📍 [ 21 Jul - 27 Jul 2025 ]

Mon: 🛌 Rest ✅
Tue: 🏃 8 km EZ ✅
Wed: 🏋️‍♂️ Strength ✅
Thu: 🏃 8 km EZ ✅
Fri: 🏃 8 km EZ ✅
Sat: 🏃 16 km LR ✅
Sun: 🚴 Cross‑train ✅

Week 4 (cutback) 📍 [ 28 Jul - 03 Aug 2025 ]

Mon: 🛌 Rest ✅
Tue: 🏃 6 km EZ ✅
Wed: 🏋️‍♂️ Strength ✅
Thu: 🏃 6 km EZ ✅
Fri: 🏃 6 km EZ ✅
Sat: 🏃 12 km LR ✅
Sun: 🚴 Cross‑train ✅

Week 5 📍 [ 04 Aug - 10 Aug 2025 ]

Mon: 🛌 Rest ✅
Tue: 🏃 9 km EZ ✅
Wed: 🏋️‍♂️ Strength ✅
Thu: 🏃 9 km EZ ✅
Fri: 🏃 9 km EZ ✅
Sat: 🏃 18 km LR ✅
Sun: 🚴 Cross‑train ✅

Week 6 📍 [ 11 Aug - 17 Aug 2025 ]

Mon: 🛌 Rest ✅
Tue: 🏃 10 km EZ ✅
Wed: 🏋️‍♂️ Strength ✅
Thu: 🏃 10 km EZ ✅
Fri: 🏃 10 km EZ ✅
Sat: 🏃 20 km LR ✅
Sun: 🚴 Cross‑train ✅

Week 7 (cutback) 📍 [ 18 Aug - 24 Aug 2025 ]

Mon: 🛌 Rest ✅
Tue: 🏃 8 km EZ ✅
Wed: 🏋️‍♂️ Strength ✅
Thu: 🏃 8 km EZ ✅
Fri: 🏃 8 km EZ ✅
Sat: 🏃 16 km LR ✅
Sun: 🚴 Cross‑train ✅

Week 8 📍 [ 25 Aug - 31 Aug 2025 ]

Mon: 🛌 Rest ✅
Tue: 🏃 11 km EZ ✅
Wed: 🏋️‍♂️ Strength ✅
Thu: 🏃 11 km EZ ✅
Fri: 🏃 11 km EZ ✅
Sat: 🏃 22 km LR ✅
Sun: 🚴 Cross‑train ✅

Phase 2 ▶ Build (Weeks 9–14) 📈

Add structured workouts—tempo, intervals, and progression runs—to raise your stamina and pace. ⏱️

Week 9 📍 [ 01 Sep - 07 Sep 2025 ]

Mon: 🛌 Rest ✅
Tue: 🏃 12 km EZ ✅
Wed: 🏋️‍♂️ Strength ✅
Thu: ⏱️ Tempo 20′ @ 6:10–6:20 min/km ✅
Fri: 🏃 12 km EZ ✅
Sat: 🏃 24 km LR ✅
Sun: 🚴 Cross‑train ✅

Week 10 📍 [ 08 Sep - 14 Sep 2025 ]

Mon: 🛌 Rest ✅
Tue: 🏃 10 km EZ ✅
Wed: 🏋️‍♂️ Strength ✅
Thu: 🔥 Intervals 6×1 km @ 5:30 min/km ✅
Fri: 🏃 10 km EZ ✅
Sat: 🏃 26 km LR ✅
Sun: 🚴 Cross‑train ✅

Week 11 📍 [ 15 Sep - 21 Sep 2025 ]

Mon: 🛌 Rest ✅
Tue: 🏃 14 km EZ ✅
Wed: 🏋️‍♂️ Strength ✅
Thu: ⏱️ Tempo 25′ @ 6:10–6:20 min/km ✅
Fri: 🏃 14 km EZ ✅
Sat: 🏃 28 km LR ✅
Sun: 🚴 Cross‑train ✅

Week 12 📍 [ 22 Sep - 28 Sep 2025 ]

Mon: 🛌 Rest ✅
Tue: 🏃 12 km EZ ✅
Wed: 🏋️‍♂️ Strength ✅
Thu: 🔥 Intervals 8×800 m @ 5:20 min/km ✅
Fri: 🏃 12 km EZ ✅
Sat: 🔄 Progression 18 km (10 km @ MP) ✅
Sun: 🚴 Cross‑train ✅

Week 13 📍 [ 29 Sep - 05 Oct 2025 ]

Mon: 🛌 Rest ✅
Tue: 🏃 15 km EZ ✅
Wed: 🏋️‍♂️ Strength ✅
Thu: ⏱️ Tempo 30′ @ 6:10–6:20 min/km ✅
Fri: 🏃 15 km EZ ✅
Sat: 🏃 30 km LR ✅
Sun: 🚴 Cross‑train ✅

Week 14 📍 [ 06 Oct - 12 Oct 2025 ]

Mon: 🛌 Rest ✅
Tue: 🏃 12 km EZ ✅
Wed: 🏋️‍♂️ Strength ✅
Thu: 🔥 Intervals 5×1 km @ 5:30 min/km ✅
Fri: 🏃 12 km EZ ✅
Sat: 🏃 32 km LR ✅
Sun: 🚴 Cross‑train ✅

Phase 3 ▶ Peak (Weeks 15–18) 🚀

Hit your highest volume, simulate race conditions, and practice nutrition. 🏅

Week 15 📍 [ 13 Oct - 19 Oct 2025 ]

Mon: 🛌 Rest ✅
Tue: 🏃 16 km EZ ✅
Wed: 🏋️‍♂️ Strength ✅
Thu: ⏱️ Tempo 35′ @ 6:10–6:20 min/km ✅
Fri: 🏃 16 km EZ ✅
Sat: 🏃 34 km LR ✅
Sun: 🚴 Cross‑train ✅

Week 16 📍 [ 20 Oct - 26 Oct 2025 ]

Mon: 🛌 Rest ✅
Tue: 🏃 14 km EZ ✅
Wed: 🏋️‍♂️ Strength ✅
Thu: 🔥 Intervals 6×1 km @ 5:30 min/km ✅
Fri: 🏃 14 km EZ ✅
Sat: 🔄 Progression 32 km (20 km @ MP) ✅
Sun: 🚴 Cross‑train ✅

Week 17 📍 [ 27 Oct - 02 Nov 2025 ]

Mon: 🛌 Rest ✅
Tue: 🏃 18 km EZ ✅
Wed: 🏋️‍♂️ Strength ✅
Thu: ⏱️ Tempo 40′ @ 6:10–6:20 min/km ✅
Fri: 🏃 18 km EZ ✅
Sat: 🏃 36 km LR ✅
Sun: 🚴 Cross‑train ✅

Week 18 📍 [ 03 Nov - 09 Nov 2025 ]

Mon: 🛌 Rest ✅
Tue: 🏃 12 km EZ + strides ✅
Wed: 🏋️‍♂️ Strength ✅
Thu: 🔄 Progression 18 km (last 8 km @ MP) ✅
Fri: 🏃 12 km EZ + strides ✅
Sat: 🏃 32 km LR (race‑sim fueling & gear) ✅
Sun: 🚴 Cross‑train ✅

Phase 4 ▶ Taper (Weeks 19–21) 🎯

Reduce volume, keep intensity short, and rest up for race day! 🎉

Week 19 📍 [ 10 Nov - 16 Nov 2025 ]

Mon: 🛌 Rest ✅
Tue: 🏃 14 km EZ + strides ✅
Wed: 🏋️‍♂️ Light strength ✅
Thu: ⏱️ Tempo 20′ @ MP ✅
Fri: 🏃 14 km EZ ✅
Sat: 🏃 24 km LR ✅
Sun: 🚴 Cross‑train ✅

Week 20 📍 [ 17 Nov - 23 Nov 2025 ]

Mon: 🛌 Rest ✅
Tue: 🏃 10 km EZ + strides ✅
Wed: 🏋️‍♂️ Light strength ✅
Thu: 🔄 Progression 8 km (4 km @ MP) ✅
Fri: 🏃 10 km EZ ✅
Sat: 🏃 16 km LR ✅
Sun: 🚴 Cross‑train ✅

Week 21 📍 [ 24 Nov - 30 Nov 2025 ]

Mon: 🛌 Rest ✅
Tue: 🏃 8 km EZ + strides ✅
Wed: 🏋️‍♂️ Light strength ✅
Thu: 🏃 6 km EZ + strides ✅
Fri: 🏃 8 km EZ ✅
Sat: 🏃 4–6 km shake‑out run ✅
Sun: 🏁 Race Day 42.195 km! ✅

🏃‍♂️ 21‑Week Marathon Training Plan