21-Week Marathon Training Plan (Target: 4:30 | Pace ~6:20–6:25/km)
STRUCTURE
- 4–5 runs per week
- 1 long run, 1 quality session (tempo/interval), rest easy runs
- Gradual mileage increase
PHASE 1: BASE (Weeks 1–7)
- Mileage: 15 → 35 km/week
- Focus: easy runs, consistency
- Long run: 6 → 14 km
- Pace: easy (7:00–7:45/km)
PHASE 2: BUILD (Weeks 8–14)
- Mileage: 35 → 50 km/week
- Add:
- Tempo runs (6:15–6:30/km)
- Intervals (e.g., 5x800m)
- Long run: 14 → 24 km
PHASE 3: PEAK (Weeks 15–18)
- Mileage: 50–60 km/week
- Long run: 24 → 32 km
- Include race pace in last 5–10 km
- Key workouts:
- Intervals (e.g., 6x1 km)
- Tempo (10–12 km)
PHASE 4: TAPER (Weeks 19–21)
- Reduce volume by 40–60%
- Week 19: ~20 km long run
- Week 20: 12–14 km max
- Week 21: short easy runs + race
RACE STRATEGY
- Start easy (~6:30/km)
- Stay steady until 30 km
- Push after 32 km
FUELING
- Gel every 30–40 min during long runs
- Hydrate + electrolytes
- Carb load 2–3 days before race
KEY TIPS
- Increase mileage gradually (max +10%/week)
- Prioritize recovery and sleep
- Use proper running shoes
- Stay consistent
