Weekly mileage
0
this week so far
Long run
0
longest run this cycle
Days to race
0
until your goal race
Pace projection
8:30
target marathon pace
Race profile
This week's pull-quote
"Easy days easy. Hard days hard. The training plan only works if you respect both."
Pin a quote that resets you when the legs want to skip Tuesday tempo.
16-week training game plan, 30 tasks across 5 phases
Notes & vision for race day
Weekly run log, every run logged the day it happens
RPE = Rate of Perceived Exertion, 1 to 10. Helps the pace calculator weight your training paces.
16-week training plan, customize per workout, current week highlighted
Week
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Race day prep, every category checked in the 14 days before
Race day timeline
Taper week protocol
Week -2: 70% of peak volume, race-pace miles in midweek workout.
Week -1: 50% of peak volume, last long run = 8 miles easy.
Race week: 3 short easy runs, no workouts, focus on sleep + hydration.
-3 days: Carb load 70% of calories, sodium up.
-2 days: Light shake-out 20 min, lay out gear.
-1 day: No run, walk <30 min, off feet by 4 PM.
Week -1: 50% of peak volume, last long run = 8 miles easy.
Race week: 3 short easy runs, no workouts, focus on sleep + hydration.
-3 days: Carb load 70% of calories, sodium up.
-2 days: Light shake-out 20 min, lay out gear.
-1 day: No run, walk <30 min, off feet by 4 PM.
★ Exclusive zone, the race pace calculator
Inputs
Drop in your last three long-run paces and goal time. The calculator weights by recency and projects forward.
Projection
Target pace
8:30
Projected finish
3:42
Threshold HR
148
| Mile | Pace | Cumulative | HR zone |
|---|
Print this for your wrist band. Cumulative time tells you whether you are on pace at every aid station.