2:55:00
18-Week Marathon Training System
18周马拉松训练体系
4:08
min/km pace
130
peak km/week
6:40
min/mile pace
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Training Schedule
WEEKLY PLAN
Run training by phase
Easy
5:00–5:20
/km
Marathon Pace
4:08
/km
Tempo
3:55–4:00
/km
Interval
3:35–3:45
/km
Long Run
4:40–5:10
/km
Strength & Conditioning
GYM TRAINING
2× per week · Gym or Home
A
LOWER BODY + CORE
Tuesday or Wednesday
  • Barbell Squat
    🏠 Bulgarian Split Squat
    4×6
  • Romanian Deadlift
    🏠 Single-leg RDL (dumbbell)
    3×8
  • Walking Lunges (weighted)
    🏠 Bodyweight Lunges
    3×12/leg
  • Calf Raises (machine)
    🏠 Single-leg Calf Raise (step)
    4×15
  • Hanging Leg Raise
    🏠 Lying Leg Raise
    3×12
  • Plank (front + side)
    3×45s ea
B
UPPER BODY + PLYOS
Thursday or Friday
  • Box Jumps
    🏠 Squat Jumps
    4×6
  • Single-leg Hop (each)
    3×8/leg
  • Bent-over Row
    🏠 Resistance Band Row
    3×10
  • Push-ups
    3×15
  • Pallof Press (cable/band)
    3×10/side
  • Dead Bug
    3×10/side
  • Hip Flexor + Glute Stretch
    2×60s ea
C
MOBILITY + PREHAB
Post long-run or rest day
  • Foam Roll — IT Band, Quads, Calves
    10min
  • Clamshells (band)
    3×15/side
  • Glute Bridge (single leg)
    3×12/leg
  • Ankle Circles + Banded Dorsiflexion
    2×15 ea
  • Pigeon Stretch
    2×60s/side
  • Cat-Cow + Thoracic Rotation
    2×10 ea
Fuel System
NUTRITION PLAN
Daily eating plan for a 70kg runner
60%
Carbs
490–700g
18%
Protein
112–140g
22%
Fat
70–105g
3.3k
Calories
kcal/day
07:00
BREAKFAST
Foundation fuel
  • 100g oats + banana + honey100克燕麦 + 香蕉 + 蜂蜜
  • 2 whole eggs scrambled2个炒鸡蛋
  • Orange juice + coffee橙汁 + 咖啡
10:30
PRE-RUN SNACK
Top up glycogen
  • Toast + peanut butter吐司 + 花生酱
  • Coffee (if AM session)咖啡(如上午训练)
POST-RUN
RECOVERY
Within 30min window
  • 30g whey protein shake30克乳清蛋白奶昔
  • Banana + rice cake香蕉 + 米饼
  • 500ml electrolyte water500毫升电解质水
13:00
LUNCH
Rebuild and restore
  • Chicken breast (200g)鸡胸肉(200克)
  • 150g white rice150克白米饭
  • Roasted vegetables + avocado烤蔬菜 + 牛油果
16:00
AFTERNOON SNACK
Sustained energy
  • Greek yogurt + granola希腊酸奶 + 格兰诺拉麦片
  • Mixed berries混合浆果
19:00
DINNER
Glycogen reload
  • Salmon / pasta (200g)三文鱼/意面(200克)
  • Sweet potato + salad红薯 + 沙拉
  • Olive oil dressing橄榄油调味
21:00
BEFORE BED
Overnight repair
  • Casein shake or cottage cheese酪蛋白奶昔或茅屋干酪
  • Handful of nuts一把坚果
Supplements
☕
Caffeine
3–6 mg/kg
Pre-race · +2-3% boost
🧂
Electrolytes
500–700mg Na/hr
Long runs + race
☀️
Vitamin D
2000–4000 IU/day
Daily · essential in Ireland
🔩
Iron
Via blood test
If fatigued
💎
Magnesium
300–400mg
Evening · sleep + cramps
Race Day Protocol
RACE DAY
Carb loading + race nutrition
Carb Loading — Final 3 Days
Thursday
8g/kg
~560g carbs
Friday
10g/kg
~700g carbs · low fiber
Saturday
10g/kg
~700g carbs · low fiber
Race Morning → Finish
3 HRS BEFORE
White toast + honey + banana + coffee (FAMILIAR food only)
15 MIN BEFORE
1 energy gel + sip of water
EVERY 5KM
Water at aid station
EVERY 8KM (~30min)
Energy gel — target 60–90g carbs/hour
30KM ONWARDS
Gel + electrolytes every 20min — DO NOT SKIP
FINISH
Recovery shake within 30min · celebrate! 🎉
Golden Rules
CRITICAL RULES
Break these and you break your marathon
01
80/20 Rule — 80% easy runs, 20% hard. Most injuries come from running too fast on easy days.
02
Long run is KING — never skip your Sunday long run. It's the single most important session.
03
Practice race nutrition on every long run >25km. Your stomach needs training too.
04
Sleep 8+ hours — adaptation happens during sleep, not during training.
05
Step back every 4th week — reduce volume by 20–25% for recovery.
06
Nothing new on race day — no new shoes, food, gel, or gear. Ever.