Templates
The Marathon Training week
A marathon training week built around a job: easy runs on Tuesday and Thursday, a workout on Wednesday, a long run on Sunday, strength twice a week, mobility daily, and rest on Monday and Friday.
Mon
- Strength18:00–18:45
- Mobility21:00–21:15
Tue
- Easy run06:30–07:15
- Mobility21:00–21:15
Wed
- Workout run06:30–07:30
- Mobility21:00–21:15
Thu
- Easy run06:30–07:15
- Mobility21:00–21:15
Fri
- Strength18:00–18:45
- Mobility21:00–21:15
Sat
- Mobility21:00–21:15
Sun
- Long run08:00–10:00
- Mobility21:00–21:15
The week, day by day
- Monday: 18:00 Strength (45 min), 21:00 Mobility (15 min)
- Tuesday: 06:30 Easy run (45 min), 21:00 Mobility (15 min)
- Wednesday: 06:30 Workout run (1 h), 21:00 Mobility (15 min)
- Thursday: 06:30 Easy run (45 min), 21:00 Mobility (15 min)
- Friday: 18:00 Strength (45 min), 21:00 Mobility (15 min)
- Saturday: 21:00 Mobility (15 min)
- Sunday: 08:00 Long run (2 h), 21:00 Mobility (15 min)
Why it works
- Most runs are easy; one workout carries the intensity.
- The long run on Sunday has the time it needs.
- Strength twice a week protects against injury.
Make it yours
- Follow your coach's or plan's distances; this is a time template, not a training prescription.
- Increase the long run gradually and plan a down week every third or fourth week.
Use it
Open the week builder, paste the line below and adjust the times to your life:
Questions
Is this a training plan?
It is a way to fit training into your week. Use distances and paces from a coach or an established plan, and check with a doctor if you have health conditions.
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Keep reading
Who it is forAthletes and coachesPlan training, recovery, work and study in one weekly calendar. Track finished training hours and cleared days. A training schedule planner, free to start.HealthBuild a healthy week in seconds and see it against the guidelines: 150 to 300 minutes of moderate activity and 2 strength days a week (WHO), 7 or more hours of sleep (AASM and SRS). Free on Cutline.TemplatesAthlete + StudentA student athlete schedule: classes in the morning, training at four every day, study every weeknight and recovery on Sunday. Free weekly template.GlossaryEnergy managementEnergy management means scheduling demanding work when your energy is high and recovery when it dips. The idea, the research and how to plan for it.