- Day
- Monday
- Training
- Rest
- Distance (km)
- 0.0
- Check
- Unchecked
TemplatesSpending & habits · Marathon training
Marathon and race training plan
When you're training for a running race and want a weekly plan, a growing training log and a pre-race checklist
What's inside · Table 4 · Checklist 3
Preview · a new document starts like this
Marathon and race training plan
- Race date
- Not set
- Race category
- Not set
- Target time (min)
- Not set
- Running buddies
- Not set
Enter the race date and distance in Document info, then adjust the weekly training plan to your level.
Weekly training plan
| Day | Training | Distance (km)Number | CheckCheckbox |
|---|---|---|---|
| Monday | Rest | 0.0 | Unchecked |
| Tuesday | Easy run | 5.0 | Unchecked |
| Wednesday | Intervals | 6.0 | Unchecked |
| Thursday | Rest or strength | 0.0 | Unchecked |
| Friday | Easy run | 5.0 | Unchecked |
| Saturday | Long run | 12.0 | Unchecked |
| Sunday | Walking and stretching | 3.0 | Unchecked |
- Day
- Tuesday
- Training
- Easy run
- Distance (km)
- 5.0
- Check
- Unchecked
- Day
- Wednesday
- Training
- Intervals
- Distance (km)
- 6.0
- Check
- Unchecked
- Day
- Thursday
- Training
- Rest or strength
- Distance (km)
- 0.0
- Check
- Unchecked
- Day
- Friday
- Training
- Easy run
- Distance (km)
- 5.0
- Check
- Unchecked
- Day
- Saturday
- Training
- Long run
- Distance (km)
- 12.0
- Check
- Unchecked
- Day
- Sunday
- Training
- Walking and stretching
- Distance (km)
- 3.0
- Check
- Unchecked
Training log
One line per workout. Delete the example line before you use it.
Training log
| Training | Date | Type | Distance (km) | Minutes | Feeling | Notes |
|---|---|---|---|---|---|---|
| (Example) Riverside jog | Not set | Jogging | 5 | 32 | Went well | This is an example line. Delete it and write your own. |
- Date
- Not set
- Type
- Jogging
- Distance (km)
- 5
- Minutes
- 32
- Feeling
- Went well
- Notes
- This is an example line. Delete it and write your own.
Stage
| Week | Goal | Weekly distance (km)Number | DoneCheckbox |
|---|---|---|---|
| Weeks 1–4 | Base fitness | 20 | Unchecked |
| Weeks 5–8 | Build distance | 30 | Unchecked |
| Weeks 9–11 | Peak intensity | 40 | Unchecked |
| Week 12 | Taper and rest | 20 | Unchecked |
- Week
- Weeks 1–4
- Goal
- Base fitness
- Weekly distance (km)
- 20
- Done
- Unchecked
- Week
- Weeks 5–8
- Goal
- Build distance
- Weekly distance (km)
- 30
- Done
- Unchecked
- Week
- Weeks 9–11
- Goal
- Peak intensity
- Weekly distance (km)
- 40
- Done
- Unchecked
- Week
- Week 12
- Goal
- Taper and rest
- Weekly distance (km)
- 20
- Done
- Unchecked
Pre-race checklist
| Item | CheckCheckbox |
|---|---|
| Pick up your bib and chip | Unchecked |
| Try out your shoes and outfit beforehand | Unchecked |
| Meals and sleep the day before | Unchecked |
| Start time and meeting point | Unchecked |
- Item
- Pick up your bib and chip
- Check
- Unchecked
- Item
- Try out your shoes and outfit beforehand
- Check
- Unchecked
- Item
- Meals and sleep the day before
- Check
- Unchecked
- Item
- Start time and meeting point
- Check
- Unchecked
☐
Set the weekly training plan.
☐
Logged every workout.
☐
Finished the pre-race checklist.