Usa questo piano maratona per capire la struttura completa di un marathon running plan: volume base, lunghi, ritmo maratona, settimane di recupero, picco di allenamento e taper. Poi crea il tuo marathon training program personalizzato in Trainingload.ai.
Cerchi marathon training plan o marathon training program e vuoi capire prima la struttura completa.
Ti serve un marathon running plan con volume settimanale, lunghi, workout, settimane di recupero e taper.
Vuoi che il marathon running training plan si adatti quando la vita reale cambia l'agenda.
Ti interessa il marathon workout plan: corse facili, lunghi, ritmo maratona, supporto di soglia e recupero.
Chi cerca un piano maratona di solito non ha bisogno solo di un calendario: deve capire come progrediscono le settimane, come combinare i workout e quando recuperare o ridurre.
Il lungo è la parte più visibile di un piano maratona, ma l'effetto reale nasce da un volume settimanale stabile.
I workout maratona includono spesso corse facili, lunghi, ritmo maratona, supporto di soglia, strides e recupero.
La fase finale deve costruire fiducia, ridurre fatica e mantenere familiarità con lo sforzo gara.
Questa è una marathon training schedule di alto livello. Il piano concreto dipende da base, giorni disponibili, storia infortuni, ritmo obiettivo e allenamento recente.
Settimane 1-6
Costruire ritmo settimanale e lunghi senza alzare il carico troppo presto.
Settimane 7-15
Aggiungere blocchi a ritmo maratona, supporto di soglia e pratica nutrizionale.
Settimane 16-24
Proteggere i lunghi chiave, poi ridurre fatica e mantenere sensazione gara.
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
Gio
Ven
Sab
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.
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.
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
Mer
Gio
Ven
Sab
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.
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.
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
Mer
Gio
Ven
Sab
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.
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.
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
Mer
Gio
Ven
Sab
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.
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.
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
Mer
Gio
Ven
Sab
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.
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.
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
Mer
Gio
Ven
Sab
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.
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.
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
Mer
Gio
Ven
Sab
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.
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.
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
Mer
Gio
Ven
Sab
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.
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.
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
Mer
Gio
Ven
Sab
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.
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.
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
Mer
Gio
Ven
Sab
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.
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.
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
Mer
Gio
Ven
Sab
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.
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.
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
Mer
Gio
Ven
Sab
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.
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.
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
Mer
Gio
Ven
Sab
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.
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.
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
Mer
Gio
Ven
Sab
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.
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.
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
Mer
Gio
Ven
Sab
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.
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.
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
Mer
Gio
Ven
Sab
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.
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.
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
Mer
Gio
Ven
Sab
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.
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.
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
Mer
Gio
Ven
Sab
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.
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.
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 piano maratona generico spiega la struttura. Trainingload.ai lo trasforma nel tuo piano: giorni di allenamento, workout completati, carico, corse saltate e decisioni di taper si collegano dopo il login.
Trainingload.ai spiega i cambiamenti: cosa è stato modificato, perché, e quale segnale osservare dopo.
Spostare o ridurre intensità prima che la prossima sessione chiave perda qualità.
Mantenere stabile il carico e controllare fatica, nutrizione, meteo e distribuzione intensità.
Proteggere la struttura della settimana successiva invece di forzare un recupero rischioso.
View the frozen performance-improvement schedule for this distance.
View the race-specific schedule that requires current capability and a goal event.
Se passi da 21,1 km alla maratona, inizia qui.
Capire come lo stress di allenamento supporta le decisioni maratona.
Monitora CTL, ATL e TSB nel blocco maratona.
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.
Domande comuni su durata, struttura settimanale, revisione AI Coach e aggiustamenti quando l'allenamento cambia.
Molti marathon training plans durano 16-24 settimane. Runner con base stabile possono usare blocchi più brevi; una prima maratona spesso beneficia di più tempo.
Deve includere volume facile, lunghi, ritmo maratona, settimane di recupero, pratica nutrizionale, picco di allenamento, taper e settimana gara.
Marathon training program è la struttura completa su più settimane. Marathon workout plan è la combinazione delle sessioni: corse facili, lunghi, ritmo maratona, soglia, strides e recupero.
Sì. Usa questa pagina per capire la struttura, poi crea un piano maratona adatto al tuo calendario e modificabile secondo i workout completati.
Accedi per creare un piano, collegare i workout e lasciare che Trainingload.ai riveda le evidenze prima di suggerire cambiamenti.