Welcome to your 16-week preparation for your Marathon race. This plan is designed for the advanced runner, so maybe you have already done a shorter race or you just like to head out for a run regularly. The plan will start at a weekly volume of approximately 50km (32mi) and ramps up over the duration.
The plan uses both heart rate based workouts as well as pace based workout, so we assume you know your respective thresholds. If you are unsure about these we recommend to do a 5km or 10km test run before starting the plan, to establish your training zones. For accuracy running with a dedicated heart rate monitor will yield the best results.
Marcus Kahler envisions empowering athletes to reach their peak performance through personalized, science-based training. With over 35 years in sports science, exercise physiology and neuroscience, he leverages advanced diagnostics and a holistic approach to boost endurance, technique, and mental resilience. Based near Zurich, Switzerland, Marcus is dedicated to fostering a supportive, healthy training environment where athletes can thrive and achieve their goals.