Marathon plan in 3h45
Goal: Marathon in 3h45, i.e. 5:20/km. Here is the structure Endu generates for an athlete at intermediate level training 4 times a week — goal-pace sessions and race-pace blocks appear from the build phase. Your plan will be calibrated on your VMA and availability.
- weeks
- 17
- sessions
- 66
- sessions / week
- 3.9
- peak week
- 5.7 h
Plan structure
Periodised in phases: build the base, move to race-specific work, then taper before the race.
- General preparationWeeks 1–2 · 2 wk
- BaseWeeks 3–6 · 4 wk
- BuildWeeks 7–9 · 3 wk
- SpecificWeeks 10–13 · 4 wk
- TaperWeeks 14–16 · 3 wk
- Race weekWeeks 17–17 · 1 wk
Volume progression
Week by week: lighter recovery weeks are built in to absorb the load.
| Wk | Phase | Hours | km |
|---|---|---|---|
| 1 | General preparation | 3.3 h | 33 |
| 2 | General preparation | 3.6 h | 35 |
| 3 | Base | 3.9 h | 39 |
| 4 | Baserecovery | 3 h | 30 |
| 5 | Base | 4 h | 41 |
| 6 | Base | 4.3 h | 44 |
| 7 | Build | 4.8 h | 51 |
| 8 | Buildrecovery | 4.3 h | 46 |
| 9 | Build | 4.9 h | 52 |
| 10 | Specific | 5 h | 52 |
| 11 | Specific | 5.2 h | 55 |
| 12 | Specific | 5.5 h | 57 |
| 13 | Specific | 5.7 h | 60 |
| 14 | Taper | 4.7 h | 47 |
| 15 | Taper | 3.7 h | 37 |
| 16 | Taper | 2.9 h | 28 |
| 17 | Race week | 1.8 h | 18 |
Sample week — week 9 (Build)
Real sessions from the plan with their targets. Each session is detailed step by step and exportable as .fit.
- MondayEasyEasy run 30min30 min · 4.8 km
- TuesdayHardThreshold 4×10min1 h 13 · 13.9 km
- FridayVery hardIntervals 5×1.2km1 h 03 · 12.1 km
- SundayModerateLong run 128min2 h 08 · 21.2 km
Example generated for a intermediate-level profile (VMA 15 km/h, 4 sessions/week). Your plan will depend on your level, availability and feedback.
Your plan, not a template athlete's
This plan is generated for an athlete at intermediate level training 4 times a week. Yours will be calibrated on your VMA, your available days and your feedback after every session. 3 minutes. 14-day trial, cancel anytime.
Create my plan for MarathonFrequently asked questions
- How many weeks to prepare for Marathon?
- For an athlete at intermediate level, Endu builds a 17-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it extends the base phase.
- How many sessions per week?
- This example has 3.9 sessions per week. You choose 3 to 7 training days and the exact days (e.g. Tue, Thu, Sat, Sun): the plan sticks to them.
- Can I follow sessions on my watch?
- Yes: every session exports as .fit, the format read by Garmin, Coros, Suunto, Polar and Wahoo. Import it in your watch app and the guided workout appears on your wrist.
- How much does it cost?
- 14-day free trial, then €7.99/month with no commitment or €59.88/year (€4.99/month). Unlimited objectives and sports.