This plan assumes you already run 25-35 km per week. It builds weekly mileage gradually with one long run, one tempo or interval session, easy runs and rest days.
Increase by 10% weekly up to 32-35 km. Run slow and conversational.
Sustain marathon goal pace for 20-40 minutes to build lactate threshold.
Short intervals improve running economy and VO2 max.
Reduce mileage 2-3 weeks before race day. Sleep well, carb-load and hydrate. Track every run in Trakon to stay on plan.
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