Marathon Training System Athlete Overview Current mileage: 35 km/week Goal pace: ~5:34 min/km Training duration: 12 weeks Focus areas: Aerobic capacity Achilles injury prevention Gradual mileage progression 1. Periodization Blueprint Base Phase (Weeks 1–4) Objective Develop aerobic endurance and musculoskeletal durability. Adaptations Increased mitochondrial density Tendon load tolerance Efficient fat metabolism Typical Workouts Easy runs Short strides Progressive long runs Support Phase (Weeks 5–7) Objective Improve lactate threshold and running economy. Adaptations Improved lactate clearance Neuromuscular coordination Hill strength Specific Marathon Phase (Weeks 8–10) Objective Condition the athlete to sustain marathon pace under fatigue. Adaptations Glycogen sparing Marathon pace familiarity Taper Phase (Weeks 11–12) Objective Reduce fatigue while maintaining neuromuscular readiness. 2. Master Training Calendar Week 1 Day Workout Distance Intensity Pace Purpose Mon Rest — — — Recovery Tue Easy Run 6 km RPE 4 Z2 Aerobic development Wed Strength — — — Stability work Thu Tempo Run 5 km RPE 7 Z3 Lactate threshold Fri Rest — — — Recovery Sat Easy Run 6 km RPE 4 Z2 Aerobic volume Sun Long Run 12 km RPE 5 Z2 Endurance Week 2 Mileage: 38 km Key session: hill repeats. Day Workout Distance Intensity Purpose Tue Hill repeats 6×200 m RPE 8 Leg strength Thu Tempo 6 km RPE 7 Threshold Sun Long run 14 km RPE 5 Endurance Week 3 Mileage: 42 km Long run: 16 km Week 4 (Recovery Week) Mileage reduced to 30 km. Purpose: connective tissue recovery. (Weeks 5–12 continue with marathon pace sessions, progressive long runs up to 28 km, and taper reduction.) 3. Strength & Injury Prevention Frequency: 2 sessions/week Workout A Exercise Sets Reps Romanian Deadlift 3 8 Single-leg squat 3 8 Glute bridge 3 12 Calf raises 4 15 Workout B Exercise Sets Reps Step-ups 3 10 Side plank 3 30 sec Nordic hamstring 3 6 Injury Prevention Strengthens Achilles-supporting muscles Improves ankle stiffness Stabilizes hip mechanics 4. Nutrition Strategy Recovery Days Carbohydrates: 4 g/kg Protein: 1.8 g/kg Long Run Days Carbohydrates: 6–7 g/kg Fuel during run: 40–60 g carbs/hour 500–700 ml fluids/hour Race Week Carbohydrate loading: 8–10 g/kg for 3 days 5. Race Strategy Mental cues “Relax shoulders” “Strong cadence” Race segmentation 0–10 km: controlled pace 10–30 km: rhythm maintenance 30–42 km: mental resilience