This training schedule contains the following run types:

• Easy Runs
• Long Runs
• Speed Runs
  • Fartlek
  • Progression
  • Interval
  • Tempo
  • Yasso’s 800
• Fast Finish Long Run
• Goal Pace Run
• Rest Day
• Others Runs
  • 5K Best Run
  • 10K Best Run

Easy Runs

Easy Runs are the backbone of any marathon training plan. These runs are done at a comfortable pace, helping you to build endurance, improve blood circulation, and increase aerobic capacity. The pace should feel natural and conversational, meaning you should be able to speak in complete sentences without gasping for air. This type of run aids in recovery from more intense sessions and contributes to overall mileage without overstressing the body.

• Purpose: help to build endurance, improve blood circulation, and increase aerobic capacity
• ⏱️ Pace: 60-75% of marathon pace.
• ♥️ Heart Rate: 60-70% of Max HR

Long Runs

Long Runs are critical for building endurance, strength, and mental toughness. These are typically the longest run of the week, done at a pace slower than race pace. They help your body adapt to long distances, improving your cardiovascular system, and increasing muscle and joint resilience. Long runs also train you to burn fat as fuel efficiently and manage energy use over more extended periods.

• ⏱️ Pace: 70-80% of marathon pace
• ♥️ Heart Rate: 70-75% of Max HR