This tool can be used to give you some guidelines for workout paces based on your goal marathon time. You can enter your goal finish time and you'll get workout paces for different types of workouts as well as some simple workout suggestions based on your phase of training. For any given athlete and training status, there can be a lot of ways to add variation and customization. Still, if you're looking for a quick reference for pacing different types of workouts in your marathon build, this tool could be useful for you.
🏃♂️ Marathon Training Calculator
Calculate your personalized training zones and workout paces
Your Training Zones
Suggested Workouts
Long Run
16-22 miles at easy pace. Focus on building endurance and time on feet. Start at 16 miles and gradually increase to 20-22 miles. These should feel comfortable and conversational.
Easy Recovery Run
4-8 miles at easy pace. These runs promote recovery and build aerobic base. Should feel effortless and relaxed.
Tempo Run
3-6 miles at tempo pace (comfortably hard). Builds lactate threshold. Example: 2 mile warm-up, 4 miles at tempo pace, 1 mile cool-down.
Hill Repeats
6-8 x 90-second hills at hard effort with jog-down recovery. Builds strength and power. Focus on good form and driving knees.
Marathon Pace Run
8-16 miles at goal marathon pace. Practice race pace and build confidence. Start with shorter distances (8-10 miles) and build to 14-16 miles. Example: 2 mile warm-up, 12 miles at marathon pace, 1 mile cool-down.
Tempo Intervals
2-3 x 2-3 miles at tempo pace with 2-3 minute recovery jog. Example: 2 mile warm-up, 3 x 3 miles at tempo pace with 2 min recovery, 1 mile cool-down.
Race Simulation Long Run
18-20 miles with last 8-10 miles at marathon pace. Simulates race conditions and builds mental toughness. Practice fueling and hydration strategy.
VO2 Max Intervals
5-6 x 1000m at 5K pace with 2-3 minute recovery jog. Builds aerobic capacity. Example: 2 mile warm-up, 6 x 1000m at interval pace with 2:30 recovery, 1 mile cool-down.
Progressive Long Run
16-20 miles starting at easy pace and finishing at marathon pace. Start first 10 miles at easy pace, next 5-7 miles at marathon pace, last 2-3 miles slightly faster if feeling good.