The whole season at a glance
See every week up to race day, with the volume, focus and key sessions of each one.
A marathon training plan made for you
The marathon is unforgiving: too much volume and you get injured, too little and you pay for it at kilometre 32. The secret is progression and arriving at the start line fresh.
Zenvit plans the weeks up to your marathon — base, build, specific and taper — and adjusts each week to your real form, your sleep and your recent load.
I want my planHow Zenvit coaches you
Long runs and race pace
Progressive long runs, marathon-pace blocks and a 2–3 week taper, based on scientific evidence.
No heroics
If fatigue or risk rises, the week gets lighter and we explain why. Getting to the start in one piece beats one more session.
Example week
| Monday | Rest |
|---|---|
| Tuesday | Easy 50 min + 8 strides |
| Wednesday | Threshold: 2 × 15 min at half-marathon pace |
| Thursday | Easy 45 min + strength 25 min |
| Friday | Rest or easy 30 min |
| Saturday | Easy 40 min |
| Sunday | Long run 26 km with the last 8 km at marathon pace |
Example build week for runners covering 50–60 km a week. Your plan is calculated from your real volume.
Coach's tips
- Rehearse your race nutrition on long runs: your stomach needs training too.
- Marathon pace should feel controlled in training — if it's a struggle, it isn't your pace yet.
- In the last two weeks, cut volume and keep some short intensity.
- Allow 16 to 20 weeks if you're coming from a half marathon.
Frequently asked questions
How many weeks do I need to train for a marathon?
Usually 16 to 20 weeks if you already run regularly. Beginners should first build a base and run a half marathon.
What should my longest run be?
For most people, 30 to 35 km or up to about 3 hours — more than that adds fatigue without a matching benefit.
How do I know my marathon pace?
From a recent race (10K or half marathon) or your threshold. Zenvit calculates it from your watch data and updates it as your form changes.
What if I miss sessions?
It happens. The plan reorganises the week without trying to make everything up at once, which is what causes most injuries.
Related guides
- Taper: sharpening up for race dayIn the ~2 weeks before your main race, cut volume (40–60 %) but keep the intensity and frequency of your sessions.
- Race nutrition and hydrationThe longer the race, the more carbohydrate per hour. Drink so you don't lose more than ~2 % of your body weight, but don't overdrink.
- Periodisation: organising the season in blocksSplit the season into phases with different goals and raise the load in a controlled way, with recovery weeks.
- Recovery, sleep and HRVTraining only pays off if you recover. Sleep 7–9 hours, and use your HRV trend (not a single day) to adjust your load.
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