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runningbeginner
Marathon
Pfitzinger-style marathon build: long runs to ~3 h, marathon-pace segments late in long runs, threshold work, 3:1 loading and a 2-3 week taper.
- Length
- 18 weeks
- Weekly load
- 2-4 h/wk (marathon to ~6 h)
- Peak week
- 6.8 h
Who it's for
Can walk 30 min briskly (5K plan) or run 20-30 min continuously 3x/week (half/marathon).
Sample week 1
| Day | Session | Min | Intensity |
|---|---|---|---|
| Mon | Rest | — | rest |
| Tue | Time Trial: 20-30 min (set VDOT/LTHR) | 45 | hard |
| Wed | Easy Run | 25 | easy |
| Thu | Easy Run | 30 | easy |
| Fri | Rest | — | rest |
| Sat | Long Run | 60 | easy |
| Sun | Recovery Run | 30 | easy |