6 MONTH MARATHON TRAINING PLAN: KM

WEEK Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly Mileage
Rest Day Pace Run Training Run Rest Day Training Run Strength Training Long Run 20 k
1 3k 5k 5k 7k
RPE: 4-5 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3
Rest Day Pace Run Training Run Rest Day Training Run Strength Training Long Run 21 k
2 3k 5k 5k 8k
RPE: 4-5 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3
Rest Day Pace Run Training Run Rest Day Training Run Strength Training Long Run 23 k
3 3k 5k 5k 10 k
RPE: 4-5 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3
Rest Day Pace Run Training Run Rest Day Training Run Strength Training Long Run 26 k
4 4k 5k 5k 12 k
RPE: 4-5 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3
Rest Day Pace Run Training Run Rest Day Training Run Strength Training Long Run 22 k
5 4k 5k 5k 8k
RPE: 4-5 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3
Rest Day Pace Run Training Run Rest Day Training Run Strength Training Long Run 27 k
6 4k 5k 5k 13 k
RPE: 4-5 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3
Rest Day Pace Run Training Run Rest Day Training Run Strength Training Long Run 33 k
7 5k 7k 7k 15 k
RPE: 4-5 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3
Rest Day Pace Run Training Run Rest Day Training Run Strength Training Long Run 34 k
8 5k 7k 7k 16 k
RPE: 4-5 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3
Rest Day Pace Run Training Run Rest Day Training Run Strength Training Long Run 36 k
9 5k 7k 7k 18 k
RPE: 4-5 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3
Rest Day Pace Run Training Run Rest Day Training Run Strength Training Long Run 31 k
10 5k 7k 7k 13 k
RPE: 4-5 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3
Rest Day Pace Run Training Run Rest Day Training Run Strength Training Long Run 36 k
11 5k 7k 7k 18 k
RPE: 4-5 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3
Rest Day Pace Run Training Run Rest Day Training Run Strength Training HALF MARATHON 44 k
12 7k 8k 8k 21 k
RPE: 4-5 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 5
Rest Day Pace Run Training Run Rest Day Training Run Strength Training Long Run 46 k
13 7k 8k 8k 23 k
RPE: 4-5 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3
Rest Day Pace Run Training Run Rest Day Training Run Strength Training Long Run 45 k
14 7k 10 k 10 k 18 k
RPE: 4-5 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3
Rest Day Pace Run Training Run Rest Day Training Run Strength Training Long Run 50 k
15 7k 10 k 10 k 23 k
RPE: 4-5 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3
Rest Day Pace Run Training Run Rest Day Training Run Strength Training Long Run 33 k
16 7k 10 k 10 k 26 k
RPE: 4-5 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3
Rest Day Pace Run Training Run Rest Day Training Run Strength Training Long Run 55 k
17 7k 10 k 10 k 28 k
RPE: 4-5 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3
Rest Day Pace Run Training Run Rest Day Training Run Strength Training Long Run 56 k
18 7k 10 k 10 k 29 k
RPE: 4-5 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3
Rest Day Pace Run Training Run Rest Day Training Run Strength Training Long Run 52 k
19 7k 10 k 10 k 25 k
RPE: 4-5 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3
Rest Day Pace Run Training Run Rest Day Training Run Strength Training Long Run 59 k
20 7k 10 k 10 k 32 k
RPE: 4-5 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3
Rest Day Pace Run Training Run Rest Day Training Run Strength Training Long Run 45 k
21 7k 10 k 10 k 18 k
RPE: 4-5 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3
Rest Day Pace Run Training Run Rest Day Training Run Strength Training Long Run 35 k
22 5k 7k 7k 16 k
RPE: 4-5 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3
Rest Day Pace Run Training Run Rest Day Training Run Strength Training Long Run 23 k
23 3k 5k 5k 10 k
RPE: 4-5 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3
Rest Day Training Run Rest Day Easy Run Rest Day Easy Run MARATHON 55 k
24 5k 5k 3k 42 k
RPE: 3-4 RPE: 2-3 RPE: 2-3 RPE: 5