What it takes
Marathon training is about building the deepest aerobic engine you can in 16–20 weeks without getting injured. The long run is the cornerstone, but marathon-pace work, threshold sessions, and strategic recovery are what separate a good race from a painful one. Plans that skip the taper or rush the build phase produce DNFs.
Key workouts
- Long runs building to 18–22 miles with the final miles at marathon pace
- Marathon pace runs: 8–14 miles at goal pace to lock in rhythm and fueling
- Threshold intervals to raise lactate clearance
- Cutback weeks every 3–4 weeks to absorb training load
Sample week
Week 12 of 18·Peak Phase
6h 30m planned| Day | Session |
|---|---|
| Mon | RunEasy Run |
| Tue | RunThreshold Intervals — 4×1.5mi |
| Wed | RunEasy Run |
| Thu | RunMarathon Pace Run |
| Fri | RestRest |
| Sat | RunLong Run |
| Sun | RunEasy Recovery |
How it works
1
Tell the coach your race
Share your specific event, date, weekly hours, and constraints. The coach can search the web for course details, elevation profiles, and conditions for your exact race.
2
Get a periodized plan
A 16–20 weeks plan structured by training phase — base, build, peak, and taper — with sessions tailored to marathon demands.
3
Train and adapt
Sync Strava or import Garmin files. Sessions auto-match. Sync to Google Tasks. Adjust through conversation when life gets in the way.
Why AI coaching
- Manages the fine line between peak mileage and injury risk
- Reschedules your longest runs around weather and schedule conflicts
- Taper is science-based — not just guessing when to back off
- Searches the web for your specific race — course details, elevation, and conditions inform the plan
Frequently asked questions
- How long is a typical Marathon training plan?
- A well-structured Marathon plan typically runs 16–20 weeks, depending on your starting fitness level.
- How many hours per week for Marathon training?
- Most Marathon plans require 6–10 hours per week, scaling up through the build phase and tapering before race day.
- Can AI build a personalized training plan?
- Yes. An AI coach builds periodized plans through conversation, adjusting for your schedule, fitness level, and race goals. Plans adapt when you miss sessions or need changes.