Full Marathon Training Plan
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Please follow https://skillhub.cn/install/skillhub.md and install @user_70c2f807/marathon-training.
About this skill
The Problem
Marathon preparation often fails because training becomes unstructured: mileage is added by guesswork, pace is chosen from feel, fueling is untested, and the taper is unclear. This skill addresses 42.195 km full marathon prep by turning a goal time, current fitness, and available training days into a workable periodized plan.
How It Works
It first assesses the runner, then generates a plan:
- Assessment: uses recent race results, weekly mileage, longest run, injury history, goal time, and race date.
- Plan design: splits base, development, peak, and taper phases; calculates pace zones; schedules easy runs, tempo runs, intervals, and LSD.
- Race preparation: covers tapering, race-day pacing strategy, fueling timing, gear, and sleep.
Key constraints include keeping weekly volume increases under 10%, adding a taper week every 3-4 weeks, keeping LSD around 32-35 km, and requiring fueling to be tested in training before race day.
Boundaries
It is suitable for runners with 10K or half-marathon experience who want a first or improved full-marathon plan. It is not medical advice: persistent pain, chest pain, or shortness of breath requires stopping and seeking care. Ultra-marathons, elite sub-3 goals, injury diagnosis, or simple 5K/10K goals are outside the recommended use.
Use Cases
- An amateur runner with a half-marathon time wants a 16-week full-marathon plan and pace zones.
- A runner with only 8 weeks to race day wants to decide between a conservative finish or switching to a half.
- A mid-block marathoner with persistent knee pain wants a load-reduction check and guidance on seeing a doctor.
- A pre-race runner wants a taper schedule, fueling timing, and even or negative-split strategy.
Best For
- Amateur runners with 10K and half-marathon base who want a first-marathon training plan.
- Intermediate runners training 3-5 days per week who need to split goal time into pace zones.
- Marathoners preparing for 42.195 km who want fueling tests and race tapering.
- Finish-goal runners who want a race-day pace strategy to avoid starting too fast.
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