Plan Goal: Arrive start-line calm and durable with aerobic volume you can actually absorb, smooth Z3 economy, and a few controlled Z4 touches—built on repeatable weeks and generous recovery.

Key Focus Areas

Time-on-feet progression — Gradual weekly build with Z2 long Actives, conversational effort, relaxed cadence.

Marathon economy (Z3) — Cruise intervals & progressions to make MP feel routine.

Threshold touches (Z4) — Short, repeatable steps for pacing control (never maximal).

Hills & strides — Light hill strength; 1× admin/format strides most weeks for mechanics.

Deload rhythm — Lighter W4/8/12/16/20 to lock in adaptations and freshness.

Perfect For
✅ First marathon or return after layoff.
✅ 4 sessions/week baseline (optional 5th admin/strides on select weeks).
✅ Athletes who prefer steady consistency over big spikes.

Recommended Add-Ons
✅ Strength & mobility 2×/wk (hips, calves/soleus, trunk).
✅ Long-run fueling practice (30–45 g carbs/hr + electrolytes).
✅ Kit rehearsal on one or two longer runs (shoes/socks/anti-chafe).

When to Use It
Late base → full build. Long runs extend toward ~2:15–2:40 with a short taper in W19–20; a couple of fast-finish Z3 endings appear in late build only.

What You’ll Finish With
Confident long-run rhythm, smoother Z3 pacing, tested fueling, and the resilience to hold form through 42.2 km.