Marathon training plan.
The marathon is the defining challenge of distance running — 42.195 km that test aerobic capacity, fuelling strategy, mental resilience and pacing discipline in equal measure. STRIDD builds your marathon plan from your recent race performance, calibrates every session using Riegel prediction and VDOT tables, and structures 16-24 weeks of periodised training across your chosen methodology.
The marathon distance
42.195 km (26.2 miles) of sustained aerobic effort at 70-80% of VO2max for 2.5 to 5+ hours depending on fitness and conditions. The marathon demands not only cardiovascular fitness but also precise glycogen management (the body stores approximately 2,000 calories of glycogen — enough for 30-35 km of running), thermal regulation, musculoskeletal durability and mental fortitude. Runners who have completed a half marathon have the aerobic foundation; the marathon adds fuelling strategy, the ability to sustain pace when glycogen stores deplete, and the mental skill of managing discomfort in the final 10 km.
What separates a good marathon plan
Long runs building progressively to 30-35 km (or 3 hours, whichever comes first), weekly tempo at marathon goal pace (20-30 minutes sustained for pacing familiarity), threshold work at T-pace for lactate clearance, VO2max intervals for speed reserve, and a 3-week taper with progressive volume reduction. Total training volume of 60-100+ km/week across 5-6 running days, with 80% of that volume at easy pace. The long run is the cornerstone session — but exceeding 35 km or 3 hours produces diminishing returns while significantly increasing injury risk and recovery time.
Key workouts for marathon
Marathon-pace runs: 12-16 km at M-pace — the most race-specific session, teaching your body to use carbohydrates efficiently at goal effort. Long runs: 28-35 km at E-pace with the final 6-8 km at M-pace (the 'fast finish long run'). Threshold runs: 30-40 minutes at T-pace for developing lactate clearance above race pace. VO2max intervals: 4-5 x 1200m at I-pace for building speed reserve. Back-to-back days: Saturday 25 km long run followed by Sunday 12-14 km moderate run to simulate the fatigue resistance demands of the marathon's second half.
Race strategy and fuelling
Even pacing or slight negative splits are the optimal race execution strategy for the marathon — positive splits (slowing down) cost exponentially more time than the equivalent negative split saves. Start 5-10 seconds per km slower than goal pace for the first 5 km while muscles warm up. Take on 30-60 grams of carbohydrate per hour from gels, drinks or chews starting from 30 minutes into the race — and practise this exact protocol in training. Take on 150-200 ml of fluid every 5 km. The 'wall' (glycogen depletion) hits unprepared runners at 30-35 km; proper fuelling and fat adaptation from long runs can delay or eliminate it entirely.
Common mistakes
Going out 10-20 seconds per km too fast in the first 10 km — the single most common marathon pacing error, caused by fresh legs and crowd energy. Insufficient long run volume and peak weekly mileage during the BUILD phase. Not practising race-day nutrition (gels, drinks, timing) during training long runs — the gut must be trained to absorb carbohydrate during exercise. Over-reliance on a single long run each week without supporting volume on other days. Tapering too aggressively (losing fitness) or not tapering enough (racing fatigued).
Build your plan with STRIDD
Use the STRIDD Architect to generate a personalised marathon training plan covering 16-24 weeks. Choose Hansons (cumulative fatigue with 16-mile cap), Lydiard (aerobic base with hill and sharpening phases), Norwegian (double threshold for lactate clearance), Daniels VDOT (five precise training zones), or any of 10 elite methodologies. Get a complete week-by-week plan with session descriptions, calibrated pace zones, volume progression and taper protocol. Free. No signup. No paywall.
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