주간 훈련량과 롱런
롱런은 마라톤 계획에서 가장 눈에 띄는 부분이지만, 실제 효과는 안정적인 주간 훈련량에서 나옵니다.
- 주간 훈련량을 감당 가능한 폭으로 늘리기
- 롱런을 레이스처럼 만들지 않고 진행
- 컷백 주간으로 훈련을 흡수
이 마라톤 훈련 계획이 맞는 사람
marathon training plan 또는 marathon training program을 검색했고, 먼저 전체 구조를 이해하고 싶습니다.
주간 훈련량, 롱런, 워크아웃, 회복 주간, 테이퍼가 포함된 marathon running plan이 필요합니다.
현실 일정이 바뀌어도 marathon running training plan이 계속 조정되길 원합니다.
마라톤 워크아웃 구성에 관심이 있습니다: 이지런, 롱런, 마라톤 페이스, 역치 보조, 회복.
마라톤 훈련 블록에 필요한 것
마라톤 훈련 계획을 찾는 사람은 보통 캘린더뿐 아니라 주간 훈련이 어떻게 진행되고, 워크아웃이 어떻게 조합되며, 언제 회복하고 테이퍼해야 하는지 알고 싶어 합니다.
마라톤 운동 계획
마라톤 워크아웃은 보통 이지런, 롱런, 마라톤 페이스, 역치 보조, 스트라이드, 회복주로 구성됩니다.
- 대부분의 러닝은 쉽게 유지
- 기초가 안정된 뒤 마라톤 페이스 구간 추가
- 역치 훈련은 롱런에 영향을 주지 않게 제한적으로 사용
피크, 테이퍼, 레이스 주간
마지막 단계는 자신감을 만들고 피로를 낮추며 레이스 강도에 대한 감각을 유지해야 합니다.
- 테이퍼 전에 피크 훈련 완료
- 훈련량은 줄이되 리듬은 유지
- 레이스 전 보급과 페이스를 연습
마라톤 러닝 훈련 계획 구조 예시
이것은 높은 수준의 marathon training schedule입니다. 실제 계획은 기초 주행 거리, 가능한 요일, 부상 이력, 목표 페이스, 최근 훈련에 따라 달라져야 합니다.
1-6주
기초와 꾸준함
주간 훈련 리듬과 롱런을 만들되 부하를 서두르지 않습니다.
7-15주
마라톤 특화
마라톤 페이스 구간, 역치 보조, 보급 연습을 더합니다.
16-24주
피크와 테이퍼
핵심 롱런을 지키고 이후 피로를 줄이며 레이스 감각을 유지합니다.
Complete weekly training schedule
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.월
Easy Run 40
RPE 3–4화
Rest
수
Easy Run 40
RPE 3–4목
Rest
금
Easy Run with Strides
RPE 3–4토
Rest
일
Long Run 90
RPE 3–4Workout execution notes
Easy Run 40
Work40mRun 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.
Easy Run 40
Work40mRun 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.
Easy Run with Strides
Warm-up20m×6Work20sRecovery1mCool-down10mWarm 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.
Long Run 90
Work90mRun 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.
Workout execution notes
Easy Run 45
Work45mRun 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.
Steady Run 40
Warm-up10mWork20mCool-down10mWarm 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.
Easy Run 40
Work40mRun 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.
Long Run 100
Work100mRun 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.
월
Easy Run 45
RPE 3–4화
Rest
수
Steady Run 45
RPE 5–6목
Rest
금
Easy Run with Strides
RPE 3–4토
Rest
일
Long Run 110
RPE 3–4Workout execution notes
Easy Run 45
Work45mRun 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.
Steady Run 45
Warm-up10mWork25mCool-down10mWarm 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.
Easy Run with Strides
Warm-up20m×6Work20sRecovery1mCool-down10mWarm 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.
Long Run 110
Work110mRun 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.
Workout execution notes
Easy Run 50
Work50mRun 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.
Progression Run 45
Warm-up10mWork25mCool-down10mWarm 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.
Easy Run 45
Work45mRun 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.
Long Run 120
Work2hRun 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.
월
Easy Run 45
RPE 3–4화
Rest
수
Easy Run 45
RPE 3–4목
Rest
금
Easy Run with Strides
RPE 3–4토
Rest
일
Long Run 110
RPE 3–4Workout execution notes
Easy Run 45
Work45mRun 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.
Easy Run 45
Work45mRun 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.
Easy Run with Strides
Warm-up20m×6Work20sRecovery1mCool-down10mWarm 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.
Long Run 110
Work110mRun 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.
Workout execution notes
Easy Run 50
Work50mRun 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.
Steady Run 45
Warm-up10mWork25mCool-down10mWarm 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.
Easy Run 45
Work45mRun 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.
Long Run 120
Work2hRun 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.
월
Easy Run 50
RPE 3–4화
Rest
수
Progression Run 50
RPE 5–6목
Rest
금
Easy Run with Strides
RPE 3–4토
Rest
일
Long Run 130
RPE 3–4Workout execution notes
Easy Run 50
Work50mRun 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.
Progression Run 50
Warm-up10mWork30mCool-down10mWarm 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.
Easy Run with Strides
Warm-up20m×6Work20sRecovery1mCool-down10mWarm 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.
Long Run 130
Work130mRun 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.
Workout execution notes
Easy Run 55
Work55mRun 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.
Steady Run 50
Warm-up10mWork30mCool-down10mWarm 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.
Easy Run 45
Work45mRun 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.
Long Run 140
Work140mRun 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.
월
Easy Run 45
RPE 3–4화
Rest
수
Easy Run 45
RPE 3–4목
Rest
금
Easy Run with Strides
RPE 3–4토
Rest
일
Long Run 130
RPE 3–4Workout execution notes
Easy Run 45
Work45mRun 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.
Easy Run 45
Work45mRun 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.
Easy Run with Strides
Warm-up20m×6Work20sRecovery1mCool-down10mWarm 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.
Long Run 130
Work130mRun 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.
Workout execution notes
Easy Run 50
Work50mRun 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.
Progression Run 50
Warm-up10mWork30mCool-down10mWarm 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.
Easy Run 50
Work50mRun 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.
Long Run 140
Work140mRun 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.
월
Easy Run 55
RPE 3–4화
Rest
수
Steady Run 50
RPE 5–6목
Rest
금
Easy Run with Strides
RPE 3–4토
Rest
일
Long Run 150
RPE 3–4Workout execution notes
Easy Run 55
Work55mRun 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.
Steady Run 50
Warm-up10mWork30mCool-down10mWarm 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.
Easy Run with Strides
Warm-up20m×6Work20sRecovery1mCool-down10mWarm 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.
Long Run 150
Work150mRun 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.
Workout execution notes
Easy Run 55
Work55mRun 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.
Progression Run 55
Warm-up10mWork35mCool-down10mWarm 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.
Easy Run 50
Work50mRun 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.
Long Run 160
Work160mRun 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.
월
Easy Run 50
RPE 3–4화
Rest
수
Easy Run 50
RPE 3–4목
Rest
금
Easy Run with Strides
RPE 3–4토
Rest
일
Long Run 150
RPE 3–4Workout execution notes
Easy Run 50
Work50mRun 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.
Easy Run 50
Work50mRun 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.
Easy Run with Strides
Warm-up20m×6Work20sRecovery1mCool-down10mWarm 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.
Long Run 150
Work150mRun 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.
Workout execution notes
Easy Run 55
Work55mRun 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.
Steady Run 50
Warm-up10mWork30mCool-down10mWarm 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.
Easy Run 50
Work50mRun 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.
Long Run 165
Work165mRun 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.
월
Easy Run 50
RPE 3–4화
Rest
수
Progression Run 50
RPE 5–6목
Rest
금
Easy Run with Strides
RPE 3–4토
Rest
일
Long Run 150
RPE 3–4Workout execution notes
Easy Run 50
Work50mRun 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.
Progression Run 50
Warm-up10mWork30mCool-down10mWarm 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.
Easy Run with Strides
Warm-up20m×6Work20sRecovery1mCool-down10mWarm 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.
Long Run 150
Work150mRun 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.
월
Easy Run 45
RPE 3–4화
Rest
수
Steady Run 40
RPE 5–6목
Rest
금
Easy Run 40
RPE 3–4토
Rest
일
Long Run 120 Taper
RPE 3–4Workout execution notes
Easy Run 45
Work45mRun 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.
Steady Run 40
Warm-up10mWork20mCool-down10mWarm 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.
Easy Run 40
Work40mRun 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.
Long Run 120 Taper
Work2hRun 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.
월
Easy Run 40
RPE 3–4화
Rest
수
Progression Run 45
RPE 5–6목
Rest
금
Easy Run with Strides
RPE 3–4토
Rest
일
Long Run 90 Taper
RPE 3–4Workout execution notes
Easy Run 40
Work40mRun 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.
Progression Run 45
Warm-up10mWork25mCool-down10mWarm 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.
Easy Run with Strides
Warm-up20m×6Work20sRecovery1mCool-down10mWarm 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.
Long Run 90 Taper
Work90mRun 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.
Workout execution notes
Easy Run 40
Work40mRun 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.
Easy Run 40
Work40mRun 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.
Easy Run 40
Work40mRun 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.
Marathon Race
Work42.195kmRun 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.
How AI Coach supports you after the plan starts
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.
1. Track plan versus reality
AI Coach compares scheduled sessions with completed, missed or added training, including duration and intensity, so its guidance reflects what you actually did.
2. Assess load and recovery
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.
3. Propose adjustments for approval
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.
How hard should each workout feel?
- Easy and long runs
- Conversational effort, usually RPE 2-4 out of 10. Slow down for heat, hills, fatigue, or soreness.
- Tempo, intervals, and goal pace
- Controlled quality, not an all-out test. Finish with repeatable form and stop the session if pain changes your stride.
How to adjust the schedule
- Do not stack missed runs into the next day.
- Repeat or reduce a week when fatigue or soreness does not settle.
- Stop and seek qualified medical advice for pain, chest pain, dizziness, illness, or unusual symptoms.
개인화된 마라톤 훈련 블록 만들기
일반적인 마라톤 계획은 구조를 설명합니다. Trainingload.ai는 이를 나의 계획으로 바꿉니다: 훈련 요일, 완료한 워크아웃, 훈련 부하, 놓친 러닝, 테이퍼 결정이 로그인 후 연결됩니다.
AI 코치가 마라톤 훈련을 조정하는 방식
Trainingload.ai는 변경 사항을 분명하게 설명합니다: 무엇을 바꿨는지, 왜 바꿨는지, 다음에는 어떤 신호를 봐야 하는지.
TSB가 계속 낮음
다음 핵심 훈련의 품질이 떨어지기 전에 강도를 옮기거나 낮춥니다.
CTL은 오르지만 페이스 반응 정체
부하를 안정적으로 유지하고 피로, 보급, 날씨, 강도 분포를 확인합니다.
롱런을 놓치거나 일찍 끝냄
위험한 보충 롱런을 강행하지 않고 다음 주 구조를 보호합니다.
관련 마라톤 훈련 리소스
Improve plan
View the frozen performance-improvement schedule for this distance.
Target plan
View the race-specific schedule that requires current capability and a goal event.
하프마라톤 훈련 계획
21.1km 능력에서 풀마라톤으로 넘어간다면 여기서 시작하세요.
마라톤 훈련 부하
훈련 스트레스가 마라톤 의사결정을 어떻게 돕는지 이해합니다.
PMC 피트니스 차트
마라톤 블록에서 CTL, ATL, TSB를 추적합니다.
Use the AI marathon training plan
Draft confirmable long-run, recovery, and taper changes from training load.
Use AI to adjust training load in your plan
Draft confirmable changes from completed runs and load, not a fixed calendar.
Calculate VDOT training paces
Use a recent result as a verifiable pace anchor.
마라톤 훈련 계획 FAQ
계획 기간, 주간 구조, AI 코치 리뷰, 훈련이 달라졌을 때 조정하는 방법에 대한 자주 묻는 질문입니다.
마라톤 훈련 계획은 보통 얼마나 걸리나요?
많은 marathon training plan은 16-24주입니다. 안정적인 주행 거리가 있는 러너는 더 짧게 준비할 수 있고, 첫 마라톤은 더 긴 블록이 안전합니다.
marathon running plan에는 무엇이 포함되어야 하나요?
마라톤 러닝 계획에는 이지런, 롱런, 마라톤 페이스 훈련, 회복 주간, 보급 연습, 피크 훈련, 테이퍼, 레이스 주간이 포함되어야 합니다.
marathon training program과 marathon workout plan은 다른가요?
marathon training program은 여러 주에 걸친 전체 구조입니다. marathon workout plan은 그 안의 운동 구성입니다: 이지런, 롱런, 마라톤 페이스, 역치, 스트라이드, 회복주.
Trainingload.ai에서 개인화된 마라톤 훈련 계획을 만들 수 있나요?
네. 이 페이지로 구조를 이해한 뒤, 일정에 맞고 완료한 훈련을 바탕으로 조정 가능한 마라톤 계획을 만들 수 있습니다.
계획에서 시작하고, 훈련이 바뀌면 AI가 조정하게 하세요.
로그인해서 계획을 만들고 워크아웃을 연결하세요. Trainingload.ai가 근거를 검토한 뒤 변경 제안을 준비합니다.