Usa este plan de maratón para entender la estructura completa de un marathon running plan: base de volumen, tiradas largas, ritmo maratón, semanas de recuperación, pico de entrenamiento y taper. Después crea tu marathon training program personalizado en Trainingload.ai.
Buscas marathon training plan o marathon training program y quieres entender primero la estructura completa.
Necesitas un marathon running plan con volumen semanal, tiradas largas, entrenamientos, semanas de recuperación y taper.
Quieres que el marathon running training plan pueda ajustarse cuando la vida real cambie la agenda.
Te interesa el marathon workout plan: rodajes suaves, tiradas largas, ritmo maratón, soporte de umbral y recuperación.
Quien busca un plan de maratón no solo necesita un calendario; también necesita entender cómo progresan las semanas, cómo se combinan los entrenamientos y cuándo recuperar o hacer taper.
La tirada larga es la parte más visible del plan de maratón, pero el efecto real viene de un volumen semanal estable.
Los entrenamientos de maratón suelen incluir rodajes suaves, tiradas largas, ritmo maratón, soporte de umbral, strides y recuperación.
La fase final debe construir confianza, reducir fatiga y mantener familiaridad con el esfuerzo de carrera.
Esto es una marathon training schedule de alto nivel. El plan concreto debe depender de tu base, días disponibles, historial de lesiones, ritmo objetivo y entrenamiento reciente.
Semanas 1-6
Construir ritmo semanal y tirada larga sin subir la carga demasiado pronto.
Semanas 7-15
Añadir bloques a ritmo maratón, soporte de umbral y práctica de nutrición.
Semanas 16-24
Proteger tiradas largas clave, luego reducir fatiga y mantener sensación de carrera.
This 18-week structured marathon plan typically schedules 4 runs per week and progressively develops endurance and distance-specific fitness through easy running, quality work and long runs.
Not sure what RPE means? Read the 1–10 RPE effort guide.Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mié
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Vie
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
Dom
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mié
RPE 5–6Warm up easily for ten minutes, then run twenty minutes at a controlled steady effort between Easy and Threshold where you can speak in short phrases. Cool down easily for ten minutes afterward.
Vie
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Dom
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mié
RPE 5–6Warm up easily for ten minutes, then run twenty-five minutes at a controlled steady effort between Easy and Threshold where you can speak in short phrases. Cool down easily for ten minutes afterward.
Vie
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
Dom
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout. Eat your familiar pre-run breakfast about two hours before this long run and note how your stomach feels during the first 30 minutes.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mié
RPE 5–6Warm up easily for ten minutes, then run twenty-five minutes starting Easy and gradually finishing at a steady effort with short phrases. Cool down easily for ten minutes afterward.
Vie
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Dom
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mié
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Vie
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
Dom
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout. Carry or plan water access and drink to thirst during this long run; record how much you drank and whether you felt thirsty or bloated.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mié
RPE 5–6Warm up easily for ten minutes, then run twenty-five minutes at a controlled steady effort between Easy and Threshold where you can speak in short phrases. Cool down easily for ten minutes afterward.
Vie
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Dom
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mié
RPE 5–6Warm up easily for ten minutes, then run thirty minutes starting Easy and gradually finishing at a steady effort with short phrases. Cool down easily for ten minutes afterward.
Vie
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
Dom
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout. Practice taking a small carbohydrate source every 30-45 minutes during this long run and note any stomach discomfort.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mié
RPE 5–6Warm up easily for ten minutes, then run thirty minutes at a controlled steady effort between Easy and Threshold where you can speak in short phrases. Cool down easily for ten minutes afterward.
Vie
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Dom
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mié
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Vie
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
Dom
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout. Run this long run with your intended carrying system (belt, vest or handheld) and check for chafing, bouncing and access ease.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mié
RPE 5–6Warm up easily for ten minutes, then run thirty minutes starting Easy and gradually finishing at a steady effort with short phrases. Cool down easily for ten minutes afterward.
Vie
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Dom
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mié
RPE 5–6Warm up easily for ten minutes, then run thirty minutes at a controlled steady effort between Easy and Threshold where you can speak in short phrases. Cool down easily for ten minutes afterward.
Vie
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
Dom
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout. Combine your breakfast, carbohydrate and hydration choices on this long run and record any gastrointestinal issues to adjust before race day.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mié
RPE 5–6Warm up easily for ten minutes, then run thirty-five minutes starting Easy and gradually finishing at a steady effort with short phrases. Cool down easily for ten minutes afterward.
Vie
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Dom
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mié
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Vie
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
Dom
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout. Wear your intended race shoes, socks and clothing for this long run and check for blisters, overheating or chafing.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mié
RPE 5–6Warm up easily for ten minutes, then run thirty minutes at a controlled steady effort between Easy and Threshold where you can speak in short phrases. Cool down easily for ten minutes afterward.
Vie
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Dom
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout. Run this long run on terrain or in conditions similar to your race course and practice adjusting effort for hills, heat or wind.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mié
RPE 5–6Warm up easily for ten minutes, then run thirty minutes starting Easy and gradually finishing at a steady effort with short phrases. Cool down easily for ten minutes afterward.
Vie
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
Dom
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout. Rehearse your race-morning timing: wake, breakfast, warm-up and start, so you know how long everything takes before the gun.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mié
RPE 5–6Warm up easily for ten minutes, then run twenty minutes at a controlled steady effort between Easy and Threshold where you can speak in short phrases. Cool down easily for ten minutes afterward.
Vie
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Dom
RPE 3–4Run this taper long run at an Easy conversational effort with a finishing reserve. Keep the effort relaxed and use this session to confirm your race-day choices. Combined rehearsal one: use your chosen breakfast, carrying system, carbohydrate, hydration and race gear together on this long run.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mié
RPE 5–6Warm up easily for ten minutes, then run twenty-five minutes starting Easy and gradually finishing at a steady effort with short phrases. Cool down easily for ten minutes afterward.
Vie
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
Dom
RPE 3–4Run this taper long run at an Easy conversational effort with a finishing reserve. Keep the effort relaxed and use this session to confirm your race-day choices. Combined rehearsal two: repeat your full breakfast, carrying, fueling, hydration and gear system on this shorter long run to confirm comfort.
Lun
Mar
Mié
Jue
Vie
Sáb
Dom
Lun
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mié
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Vie
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Dom
RPE 3–4Run the marathon at a controlled, conversational effort using the fueling, hydration, carrying and gear choices you rehearsed in training. Start conservatively, drink to thirst, take your practiced carbohydrate, and introduce nothing new on race day.
The official plan is your stable starting point. Once training begins, AI Coach uses completed work, load and recovery signals, and schedule changes to suggest adjustments for your approval.
AI Coach compares scheduled sessions with completed, missed or added training, including duration and intensity, so its guidance reflects what you actually did.
It combines recent workload, perceived effort and available recovery signals to explain whether to continue, ease back or prioritize recovery. It never changes the plan silently.
When fatigue, missed training or schedule changes disrupt the week, AI Coach can propose moving, reducing or replacing sessions, explain the trade-off, and apply changes only after you confirm.
Un plan genérico de maratón explica la estructura. Trainingload.ai lo convierte en tu plan: días de entrenamiento, sesiones completadas, carga, carreras perdidas y decisiones de taper se conectan después de iniciar sesión.
Trainingload.ai explica los cambios: qué se modificó, por qué se modificó y qué señal observar después.
Mover o reducir intensidad antes de que baje la calidad de la siguiente sesión clave.
Mantener la carga estable y revisar fatiga, nutrición, clima y distribución de intensidades.
Proteger la estructura de la semana siguiente en lugar de forzar una tirada de compensación arriesgada.
View the frozen performance-improvement schedule for this distance.
View the race-specific schedule that requires current capability and a goal event.
Si vienes de 21,1 km hacia maratón, empieza aquí.
Entiende cómo el estrés de entrenamiento apoya las decisiones de maratón.
Sigue CTL, ATL y TSB durante el bloque de maratón.
Draft confirmable long-run, recovery, and taper changes from training load.
Draft confirmable changes from completed runs and load, not a fixed calendar.
Use a recent result as a verifiable pace anchor.
Preguntas frecuentes sobre duración, estructura semanal, revisión de AI Coach y ajustes cuando el entrenamiento cambia.
Muchos marathon training plans duran entre 16 y 24 semanas. Quienes ya tienen base estable pueden usar bloques más cortos; un primer maratón suele ir mejor con más tiempo.
Debe incluir volumen suave, tiradas largas, ritmo maratón, semanas de recuperación, práctica de nutrición, pico de entrenamiento, taper y semana de carrera.
Marathon training program es la estructura completa de varias semanas. Marathon workout plan es la combinación de sesiones: rodajes suaves, tiradas largas, ritmo maratón, umbral, strides y recuperación.
Sí. Usa esta página para entender la estructura y luego crea un plan de maratón que encaje con tu calendario y pueda ajustarse según entrenamientos completados.
Inicia sesión para crear un plan, conectar entrenamientos y dejar que Trainingload.ai revise la evidencia antes de sugerir cambios.