Utilisez ce plan marathon pour comprendre la structure complète d'un marathon running plan : volume de base, sorties longues, allure marathon, semaines de récupération, pic d'entraînement et taper. Créez ensuite votre marathon training program personnalisé dans Trainingload.ai.
Vous recherchez marathon training plan ou marathon training program et voulez d'abord comprendre la structure complète.
Vous avez besoin d'un marathon running plan avec volume hebdomadaire, sorties longues, workouts, semaines de récupération et taper.
Vous voulez que le marathon running training plan s'ajuste quand la vraie vie modifie le calendrier.
Vous vous intéressez au marathon workout plan : footings faciles, sorties longues, allure marathon, soutien au seuil et récupération.
Les personnes qui cherchent un plan marathon n'ont pas seulement besoin d'un calendrier ; elles doivent comprendre comment les semaines progressent, comment les workouts s'assemblent et quand récupérer ou alléger.
La sortie longue est la partie la plus visible d'un plan marathon, mais l'effet réel vient d'un volume hebdomadaire stable.
Les workouts marathon incluent souvent footings faciles, sorties longues, allure marathon, soutien au seuil, strides et récupération.
La phase finale doit construire la confiance, réduire la fatigue et garder la familiarité avec l'effort de course.
C'est une marathon training schedule de haut niveau. Le plan exact dépend de votre base, jours disponibles, historique de blessures, allure cible et entraînement récent.
Semaines 1-6
Construire le rythme hebdomadaire et les sorties longues sans monter la charge trop tôt.
Semaines 7-15
Ajouter des blocs allure marathon, soutien au seuil et pratique nutritionnelle.
Semaines 16-24
Protéger les sorties longues clés, puis réduire la fatigue et garder la sensation de course.
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
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.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
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.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
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.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
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.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
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.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
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.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
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.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
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.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
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.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
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.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
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.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
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.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
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.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
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.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
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.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
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.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
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.
Dim
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
Mer
Jeu
Ven
Sam
Dim
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.
Mer
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.
Ven
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.
Dim
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 marathon générique explique la structure. Trainingload.ai le transforme en votre plan : jours d'entraînement, séances réalisées, charge, sorties manquées et décisions de taper sont reliés après connexion.
Trainingload.ai explique les changements : ce qui a changé, pourquoi, et quel signal observer ensuite.
Déplacer ou réduire l'intensité avant que la prochaine séance clé perde en qualité.
Stabiliser la charge et vérifier fatigue, nutrition, météo et distribution d'intensité.
Protéger la structure de la semaine suivante plutôt que forcer une sortie de rattrapage risquée.
View the frozen performance-improvement schedule for this distance.
View the race-specific schedule that requires current capability and a goal event.
Si vous passez de 21,1 km au marathon, commencez ici.
Comprendre comment le stress d'entraînement soutient les décisions marathon.
Suivre CTL, ATL et TSB pendant le bloc marathon.
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.
Questions fréquentes sur la durée du plan, la structure hebdomadaire, la revue AI Coach et les ajustements quand l'entraînement change.
Beaucoup de marathon training plans durent 16 à 24 semaines. Les runners avec base stable peuvent utiliser un bloc plus court ; un premier marathon gagne souvent à être plus long.
Il doit inclure volume facile, sorties longues, allure marathon, semaines de récupération, pratique nutritionnelle, pic d'entraînement, taper et semaine de course.
Marathon training program désigne la structure complète sur plusieurs semaines. Marathon workout plan désigne la combinaison des séances : footings faciles, sorties longues, allure marathon, seuil, strides et récupération.
Oui. Utilisez cette page pour comprendre la structure, puis créez un plan marathon adapté à votre calendrier et ajustable selon les workouts réalisés.
Connectez-vous pour créer un plan, relier vos workouts et laisser Trainingload.ai examiner les preuves avant de suggérer des changements.