Calculator Results
From Fellrnr.com, Running tips
Fatal Error: Sorry, inputs out of range Array
WARNING: VO2Max 7.6703 is out of range, VO2MaxHigh 87.182849661215 VO2MaxLow 11.194888510432
WARNING: VO2Max 8.283 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 7.2809 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 7.7297 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 9.229 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 9.9693 is out of range, VO2MaxHigh 86.933380338804 VO2MaxLow 11.097622274608
WARNING: VO2Max 9.9616 is out of range, VO2MaxHigh 87.098160257084 VO2MaxLow 11.151324467083
WARNING: VO2Max 9.9737 is out of range, VO2MaxHigh 87.182849661215 VO2MaxLow 11.194888510432
WARNING: VO2Max 9.988 is out of range, VO2MaxHigh 87.223163491938 VO2MaxLow 11.217332778295
WARNING: VO2Max 10.0408 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 10.9461 is out of range, VO2MaxHigh 86.933380338804 VO2MaxLow 11.097622274608
WARNING: VO2Max 11 is out of range, VO2MaxHigh 214.7596540016 VO2MaxLow 11.103137629246
WARNING: VO2Max 11 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
Your estimated VO2max is 11, which is a measure of your running performance. Below are the training paces for the FIRST training program, as well a race time predictions. Caution! The pace you entered is slower than is normally covered, so the paces below may be too slow for comfortable running, in which case a run/walk program should be used.You can see the results for a VO2max of 10 or 12
Contents
1 FIRST Training Pace
Contents
These training paces are used in FIRST, (Furman Institute of Running and Scientific Training) programs. These paces are calculated, so may differ by a second or so from the published tables
1.1 FIRST Tempo and Interval Training
WARNING: VO2Max 11 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 11 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
| V̇O2max | 5K | Short Tempo | Mid Tempo | Long Tempo | Easy | 400M | 600M | 800M | 1000M | 1200M | 1600M | 2000M | 3200M |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 11 | 1:33 | 0:29/Km | 0:38/Km | 0:48/Km | 1:28/Km | 0:-3 (0:-8/Km) | 0:00 (0:-1/Km) | 0:-1 (0:-1/Km) | 0:00 (0:00/Km) | 0:03 (0:02/Km) | 0:14 (0:09/Km) | 0:22 (0:11/Km) | 0:59 (0:18/Km) |
1.2 FIRST Long Run
Paces for long runs based on the FIRST approach of using Marathon Pace (MP) plus a fixed number of seconds per mile.
WARNING: VO2Max 11 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 11 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 11 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
| V̇O2max | 5K | MP | MP+6/Km | MP+9/Km | MP+12/Km | MP+19/Km | MP+28/Km | MP+37/Km | HMP | HMP+12/Km | HMP+19/Km |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 11 | 1:33 | 0:18/Km | 0:24/Km | 0:27/Km | 0:31/Km | 0:37/Km | 0:46/Km | 0:55/Km | 0:18/Km | 0:31/Km | 0:37/Km |
1.3 Fellrnr's Modified FIRST Long Run
This is my personal modification to the FIRST approach of adding a fixed number of seconds per mile to marathon pace. I believe that adding 15 seconds/mile to a 6:00 pace is a much greater difference than adding it to a 10:00 pace. The figures below add a percentage of the MP to the time. The percentage is calculated so that it the average across the main VDOT values is similar to the FIRST values. This gives slower runners a larger offset from MP than faster runners.
WARNING: VO2Max 11 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 11 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
| V̇O2max | 5K | MP | MP+2.4% (~6 sec/Km) | MP+3.6% (~10 sec/Km) | MP+4.8% (~12 sec/Km) | MP+7.2% (~18 sec/Km) | MP+10.9% (~28 sec/Km) | MP+14.5% (~37 sec/Km) |
|---|---|---|---|---|---|---|---|---|
| 11 | 1:33 | 0:18/Km | 0:19/Km (+0:00) | 0:19/Km (+0:00) | 0:19/Km (+0:00) | 0:19/Km (+0:01) | 0:20/Km (+0:02) | 0:21/Km (+0:02) |
2 Jack Daniel's Training Paces
The calculation of these paces has been removed at the request of Jack Daniels.
3 High Intensity Interval Training and Tabata Paces
I don't generally recommend using running for High Intensity Interval Training (HIIT) workouts because I believe that for many people there is less risk of injury by using a stationary bike. However, if you'd like to know what your paces would need to be here's a table for some of the more common HIIT intensities. (170% V̇O2max corresponds with the intensity used by the Tabata protocol).
| Type | Pace | 20 sec | 30 sec |
|---|---|---|---|
| 90% V̇O2max | 0:20/Km | 966m | 1448m |
| 100% V̇O2max | 0:18/Km | 1073m | 1609m |
| 170% V̇O2max | 0:10/Km | 1824m | 2736m |
4 V̇O2max Paces
Sometimes it is useful to know what pace corresponds to a given percentage of VO2max, so the table below provides some estimates.
| Percent of V̇O2max | 40% | 45% | 50% | 55% | 60% | 65% | 70% | 75% | 80% | 85% | 90% | 95% | 100% | 105% | 110% | 115% | 120% | 125% | 130% | 135% | 140% |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Pace | WARNING: VO2Max 4.4 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:18/Km | WARNING: VO2Max 4.95 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:18/Km | WARNING: VO2Max 5.5 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:18/Km | WARNING: VO2Max 6.05 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:18/Km | WARNING: VO2Max 6.6 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:18/Km | WARNING: VO2Max 7.15 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:18/Km | WARNING: VO2Max 7.7 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:18/Km | WARNING: VO2Max 8.25 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:18/Km | WARNING: VO2Max 8.8 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:18/Km | WARNING: VO2Max 9.35 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:18/Km | WARNING: VO2Max 9.9 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:18/Km | WARNING: VO2Max 10.45 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:18/Km | WARNING: VO2Max 11 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:18/Km | 12:16/Km | 11:53/Km | 11:30/Km | 11:10/Km | 10:51/Km | 10:33/Km | 10:15/Km | 9:59/Km |
5 Long Run Difficulty
The table below shows the percentage of Glycogen used on runs of different length and pace. This is one way of evaluating the relative difficulty of different longer runs. The table makes use of a number of assumptions, as listed below, but I believe this is still a useful way of evaluating training runs.
- The calculation assumes that the marathon distance at marathon pace uses are hundred percent of available Glycogen. However the percentages can also be looked at as a percentage of the difficulty of the marathon race.
- The research article by Romijn in 1993 provides the calculation for relative Glycogen use a different intensity exercise. (For those interested, the formula used is y = 0.0021x2 + 0.7896x - 21.031, where X is the percentage of V̇O2max and Y is the relative percent of Glycogen used.)
- 100% of V̇O2max (vV̇O2max) is assumed to be 0:18/Km.
- The energy cost of running a given distance is assumed to be constant, allowing the percentage of V̇O2max to be determined by running speed.
- The calculator assumes that the rate of glycogen consumption remains constant for a given pace.
- Remember that All models are wrong.
5.1 Long Run Difficulty with Absolute Offsets
Many marathon training plans use an absolute offset from marathon pace for their long runs, such as "marathon pace plus 60 seconds/mile". The table below uses this approach, even though it has the flaw that a fixed offset is proportionally larger for faster paces. For instance, slowing up by 60 seconds per mile is a much greater reduction in pace for someone with a marathon pace of 6:00 min/mile than someone running 10:00 min/mile.
WARNING: VO2Max 11 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
| Pace | 21 Km | 22 Km | 23 Km | 24 Km | 25 Km | 26 Km | 27 Km | 28 Km | 29 Km | 30 Km | 31 Km | 32 Km | 33 Km | 34 Km | 35 Km | 36 Km | 37 Km | 38 Km | 39 Km | 40 Km | 41 Km | 42 Km | 42.2 Km | 43 Km | 44 Km | 45 Km | 46 Km | 47 Km | 48 Km | 49 Km |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| MP-30 sec 0:00/Km | -13 % | -14 % | -15 % | -15 % | -16 % | -16 % | -17 % | -18 % | -18 % | -19 % | -20 % | -20 % | -21 % | -21 % | -22 % | -23 % | -23 % | -24 % | -25 % | -25 % | -26 % | -27 % | -27 % | -27 % | -28 % | -28 % | -29 % | -30 % | -30 % | -31 % |
| MP-20 sec 0:06/Km | 255 % | 268 % | 280 % | 292 % | 304 % | 316 % | 328 % | 341 % | 353 % | 365 % | 377 % | 389 % | 401 % | 414 % | 426 % | 438 % | 450 % | 462 % | 474 % | 487 % | 499 % | 511 % | 513 % | 523 % | 535 % | 547 % | 560 % | 572 % | 584 % | 596 % |
| MP-15 sec 0:09/Km | 139 % | 146 % | 153 % | 159 % | 166 % | 173 % | 179 % | 186 % | 192 % | 199 % | 206 % | 212 % | 219 % | 226 % | 232 % | 239 % | 246 % | 252 % | 259 % | 265 % | 272 % | 279 % | 280 % | 285 % | 292 % | 299 % | 305 % | 312 % | 319 % | 325 % |
| MP-10 sec 0:12/Km | 91 % | 96 % | 100 % | 104 % | 109 % | 113 % | 117 % | 122 % | 126 % | 130 % | 135 % | 139 % | 143 % | 148 % | 152 % | 156 % | 161 % | 165 % | 170 % | 174 % | 178 % | 183 % | 183 % | 187 % | 191 % | 196 % | 200 % | 204 % | 209 % | 213 % |
| MP 0:18/Km | 50 % | 52 % | 55 % | 57 % | 59 % | 62 % | 64 % | 66 % | 69 % | 71 % | 74 % | 76 % | 78 % | 81 % | 83 % | 85 % | 88 % | 90 % | 92 % | 95 % | 97 % | 100 % | 100 % | 102 % | 104 % | 107 % | 109 % | 111 % | 114 % | 116 % |
| MP+10 sec 0:24/Km | 32 % | 33 % | 35 % | 36 % | 38 % | 39 % | 41 % | 42 % | 44 % | 45 % | 47 % | 48 % | 50 % | 51 % | 53 % | 54 % | 56 % | 57 % | 59 % | 60 % | 62 % | 63 % | 63 % | 65 % | 66 % | 68 % | 69 % | 71 % | 72 % | 74 % |
| MP+15 sec 0:27/Km | 26 % | 27 % | 28 % | 30 % | 31 % | 32 % | 33 % | 34 % | 36 % | 37 % | 38 % | 39 % | 41 % | 42 % | 43 % | 44 % | 46 % | 47 % | 48 % | 49 % | 50 % | 52 % | 52 % | 53 % | 54 % | 55 % | 57 % | 58 % | 59 % | 60 % |
| MP+20 sec 0:31/Km | 21 % | 22 % | 23 % | 24 % | 25 % | 26 % | 28 % | 29 % | 30 % | 31 % | 32 % | 33 % | 34 % | 35 % | 36 % | 37 % | 38 % | 39 % | 40 % | 41 % | 42 % | 43 % | 43 % | 44 % | 45 % | 46 % | 47 % | 48 % | 49 % | 50 % |
| MP+30 sec 0:37/Km | 15 % | 16 % | 16 % | 17 % | 18 % | 19 % | 19 % | 20 % | 21 % | 21 % | 22 % | 23 % | 23 % | 24 % | 25 % | 26 % | 26 % | 27 % | 28 % | 28 % | 29 % | 30 % | 30 % | 31 % | 31 % | 32 % | 33 % | 33 % | 34 % | 35 % |
| MP+45 sec 0:46/Km | 9 % | 9 % | 10 % | 10 % | 10 % | 11 % | 11 % | 12 % | 12 % | 13 % | 13 % | 13 % | 14 % | 14 % | 15 % | 15 % | 15 % | 16 % | 16 % | 17 % | 17 % | 18 % | 18 % | 18 % | 18 % | 19 % | 19 % | 20 % | 20 % | 20 % |
| MP+60 sec 0:55/Km | 5 % | 5 % | 5 % | 5 % | 6 % | 6 % | 6 % | 6 % | 7 % | 7 % | 7 % | 7 % | 8 % | 8 % | 8 % | 8 % | 8 % | 9 % | 9 % | 9 % | 9 % | 10 % | 10 % | 10 % | 10 % | 10 % | 11 % | 11 % | 11 % | 11 % |
| MP+90 sec 1:14/Km | 0 % | 0 % | 0 % | 0 % | 0 % | 0 % | 0 % | 0 % | 0 % | 0 % | 0 % | 0 % | 0 % | 0 % | 0 % | 0 % | 0 % | 0 % | 0 % | 0 % | 0 % | 0 % | 0 % | 0 % | 0 % | 0 % | 0 % | 0 % | 0 % | 0 % |
| MP+120 sec 1:33/Km | -3 % | -3 % | -3 % | -3 % | -3 % | -3 % | -4 % | -4 % | -4 % | -4 % | -4 % | -4 % | -4 % | -4 % | -5 % | -5 % | -5 % | -5 % | -5 % | -5 % | -5 % | -6 % | -6 % | -6 % | -6 % | -6 % | -6 % | -6 % | -6 % | -6 % |
5.2 Long Run Difficulty with Relative Offsets
The table below uses a similar approach, but uses a percentage of the target pace rather than an absolute offset.
WARNING: VO2Max 11 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
| Pace | 21 Km | 22 Km | 23 Km | 24 Km | 25 Km | 26 Km | 27 Km | 28 Km | 29 Km | 30 Km | 31 Km | 32 Km | 33 Km | 34 Km | 35 Km | 36 Km | 37 Km | 38 Km | 39 Km | 40 Km | 41 Km | 42 Km | 42.2 Km | 43 Km | 44 Km | 45 Km | 46 Km | 47 Km | 48 Km | 49 Km |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| MP-7.2% (~18 sec/Km) 0:17/Km (-0:01) | 56 % | 59 % | 61 % | 64 % | 66 % | 69 % | 72 % | 74 % | 77 % | 80 % | 82 % | 85 % | 88 % | 90 % | 93 % | 96 % | 98 % | 101 % | 104 % | 106 % | 109 % | 112 % | 112 % | 114 % | 117 % | 120 % | 122 % | 125 % | 128 % | 130 % |
| MP-4.8% (~12 sec/Km) 0:17/Km (-0:00) | 54 % | 56 % | 59 % | 61 % | 64 % | 67 % | 69 % | 72 % | 74 % | 77 % | 79 % | 82 % | 84 % | 87 % | 90 % | 92 % | 95 % | 97 % | 100 % | 102 % | 105 % | 107 % | 108 % | 110 % | 113 % | 115 % | 118 % | 120 % | 123 % | 125 % |
| MP-3.6% (~10 sec/Km) 0:17/Km (-0:00) | 53 % | 55 % | 58 % | 60 % | 63 % | 65 % | 68 % | 70 % | 73 % | 75 % | 78 % | 80 % | 83 % | 85 % | 88 % | 90 % | 93 % | 95 % | 98 % | 100 % | 103 % | 105 % | 106 % | 108 % | 110 % | 113 % | 115 % | 118 % | 120 % | 123 % |
| MP-2.4% (~6 sec/Km) 0:18/Km (-0:00) | 52 % | 54 % | 57 % | 59 % | 62 % | 64 % | 66 % | 69 % | 71 % | 74 % | 76 % | 79 % | 81 % | 84 % | 86 % | 89 % | 91 % | 94 % | 96 % | 98 % | 101 % | 103 % | 104 % | 106 % | 108 % | 111 % | 113 % | 116 % | 118 % | 121 % |
| MP 0:18/Km | 50 % | 52 % | 55 % | 57 % | 59 % | 62 % | 64 % | 66 % | 69 % | 71 % | 74 % | 76 % | 78 % | 81 % | 83 % | 85 % | 88 % | 90 % | 92 % | 95 % | 97 % | 100 % | 100 % | 102 % | 104 % | 107 % | 109 % | 111 % | 114 % | 116 % |
| MP+2.4% (~6 sec/Km) 0:19/Km (+0:00) | 48 % | 50 % | 53 % | 55 % | 57 % | 59 % | 62 % | 64 % | 66 % | 69 % | 71 % | 73 % | 75 % | 78 % | 80 % | 82 % | 85 % | 87 % | 89 % | 91 % | 94 % | 96 % | 96 % | 98 % | 101 % | 103 % | 105 % | 107 % | 110 % | 112 % |
| MP+3.6% (~10 sec/Km) 0:19/Km (+0:00) | 47 % | 49 % | 52 % | 54 % | 56 % | 58 % | 61 % | 63 % | 65 % | 67 % | 70 % | 72 % | 74 % | 76 % | 79 % | 81 % | 83 % | 85 % | 88 % | 90 % | 92 % | 94 % | 95 % | 97 % | 99 % | 101 % | 103 % | 106 % | 108 % | 110 % |
| MP+4.8% (~12 sec/Km) 0:19/Km (+0:00) | 46 % | 49 % | 51 % | 53 % | 55 % | 57 % | 60 % | 62 % | 64 % | 66 % | 68 % | 71 % | 73 % | 75 % | 77 % | 79 % | 82 % | 84 % | 86 % | 88 % | 90 % | 93 % | 93 % | 95 % | 97 % | 99 % | 101 % | 104 % | 106 % | 108 % |
| MP+7.2% (~18 sec/Km) 0:19/Km (+0:01) | 45 % | 47 % | 49 % | 51 % | 53 % | 55 % | 57 % | 60 % | 62 % | 64 % | 66 % | 68 % | 70 % | 72 % | 75 % | 77 % | 79 % | 81 % | 83 % | 85 % | 87 % | 89 % | 90 % | 92 % | 94 % | 96 % | 98 % | 100 % | 102 % | 104 % |
| MP+10.9% (~28 sec/Km) 0:20/Km (+0:02) | 42 % | 44 % | 46 % | 49 % | 51 % | 53 % | 55 % | 57 % | 59 % | 61 % | 63 % | 65 % | 67 % | 69 % | 71 % | 73 % | 75 % | 77 % | 79 % | 81 % | 83 % | 85 % | 85 % | 87 % | 89 % | 91 % | 93 % | 95 % | 97 % | 99 % |
| MP+14.5% (~37 sec/Km) 0:21/Km (+0:02) | 40 % | 42 % | 44 % | 46 % | 48 % | 50 % | 52 % | 54 % | 56 % | 58 % | 60 % | 61 % | 63 % | 65 % | 67 % | 69 % | 71 % | 73 % | 75 % | 77 % | 79 % | 81 % | 81 % | 83 % | 85 % | 86 % | 88 % | 90 % | 92 % | 94 % |
| MP+21.7% (~56 sec/Km) 0:22/Km (+0:04) | 37 % | 38 % | 40 % | 42 % | 44 % | 45 % | 47 % | 49 % | 51 % | 52 % | 54 % | 56 % | 58 % | 59 % | 61 % | 63 % | 65 % | 66 % | 68 % | 70 % | 71 % | 73 % | 74 % | 75 % | 77 % | 78 % | 80 % | 82 % | 84 % | 85 % |
| MP+29.0% (~75 Sec/Km) 0:24/Km (+0:05) | 33 % | 35 % | 36 % | 38 % | 40 % | 41 % | 43 % | 44 % | 46 % | 48 % | 49 % | 51 % | 52 % | 54 % | 56 % | 57 % | 59 % | 60 % | 62 % | 63 % | 65 % | 67 % | 67 % | 68 % | 70 % | 71 % | 73 % | 75 % | 76 % | 78 % |
6 Predicted Race Times
The following tables give predictions of race performance at various distances. The prediction uses V̇O2max calculations up to marathon distance, then David F. Cameron's Model for longer distances. However, predicting race performance for ultramarathon distances does not have much value as factors other than aerobic fitness are significant. Even small issues in ultramarathons can have a dramatic impact on your finish time.
| Mile | 5K | 5 Mile | 10K | 10 Mile | Half Marathon | Marathon | 50K | 0:30 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:19/Km) |
|---|
6.1 Predicted Race Paces from VDOT with Heat Index Adjustment
The predictions for 40f are the baseline values, with adjustments for higher temperatures. The Impact of Heat on Marathon Performance is based on research for faster marathon runners. These predictions are most appropriate for someone running a three hour marathon. In addition, these figures are a statistical average, so individual performance can be significantly different.
| Heat Index | Mile | 5K | 5 Mile | 10K | 10 Mile | Half Marathon | Marathon | 50K |
|---|---|---|---|---|---|---|---|---|
| <=5 c | WARNING: VO2Max 11 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:51 (0:19/Km) |
| 10 c | WARNING: VO2Max 11 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:07 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:53 (0:19/Km) |
| 15 c | WARNING: VO2Max 11 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:09 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:56 (0:19/Km) |
| 20 c | WARNING: VO2Max 11 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:10 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:59 (0:19/Km) |
| 25 c | WARNING: VO2Max 11 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:12 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881316:01 (0:19/Km) |
| 30 c | WARNING: VO2Max 11 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:13 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881316:04 (0:19/Km) |
| 35 c | WARNING: VO2Max 11 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:34 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:15 (0:18/Km) | WARNING: VO2Max 11 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881316:07 (0:19/Km) |
6.2 Weight Adjusted Race Times
Adjustments based on changing body weight assume that the change occurs only from body fat, which may not be the case. See Weight Loss and Performance for more details.
No weight data was entered, so this table was not generated.
6.3 Altitude Adjustment
This table shows how altitude can impact running performance. The same scaling factor is used for all distances and the calculation assumes you are well acclimated to the altitude.
| Altitude | Mile | 5K | 5 Mile | 10K | 10 Mile | Half Marathon | Marathon | 50K |
|---|---|---|---|---|---|---|---|---|
| 0 Meters | WARNING: VO2Max 10.99252 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:18/Km) | WARNING: VO2Max 10.99252 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:18/Km) | WARNING: VO2Max 10.99252 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:18/Km) | WARNING: VO2Max 10.99252 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:18/Km) | WARNING: VO2Max 10.99252 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:18/Km) | WARNING: VO2Max 10.99252 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:18/Km) | WARNING: VO2Max 10.99252 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:18/Km) | WARNING: VO2Max 10.99252 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:19/Km) |
| 500 Meters | WARNING: VO2Max 10.85612036184 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:18/Km) | WARNING: VO2Max 10.85612036184 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:18/Km) | WARNING: VO2Max 10.85612036184 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:18/Km) | WARNING: VO2Max 10.85612036184 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:18/Km) | WARNING: VO2Max 10.85612036184 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:18/Km) | WARNING: VO2Max 10.85612036184 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:18/Km) | WARNING: VO2Max 10.85612036184 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:18/Km) | WARNING: VO2Max 10.85612036184 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:19/Km) |
| 1,000 Meters | WARNING: VO2Max 10.660519216387 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:18/Km) | WARNING: VO2Max 10.660519216387 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:18/Km) | WARNING: VO2Max 10.660519216387 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:18/Km) | WARNING: VO2Max 10.660519216387 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:18/Km) | WARNING: VO2Max 10.660519216387 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:18/Km) | WARNING: VO2Max 10.660519216387 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:18/Km) | WARNING: VO2Max 10.660519216387 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:18/Km) | WARNING: VO2Max 10.660519216387 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:19/Km) |
| 1,500 Meters | WARNING: VO2Max 10.405716563643 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:18/Km) | WARNING: VO2Max 10.405716563643 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:18/Km) | WARNING: VO2Max 10.405716563643 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:18/Km) | WARNING: VO2Max 10.405716563643 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:18/Km) | WARNING: VO2Max 10.405716563643 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:18/Km) | WARNING: VO2Max 10.405716563643 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:18/Km) | WARNING: VO2Max 10.405716563643 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:18/Km) | WARNING: VO2Max 10.405716563643 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:19/Km) |
| 2,000 Meters | WARNING: VO2Max 10.091712403607 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:18/Km) | WARNING: VO2Max 10.091712403607 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:18/Km) | WARNING: VO2Max 10.091712403607 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:18/Km) | WARNING: VO2Max 10.091712403607 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:18/Km) | WARNING: VO2Max 10.091712403607 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:18/Km) | WARNING: VO2Max 10.091712403607 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:18/Km) | WARNING: VO2Max 10.091712403607 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:18/Km) | WARNING: VO2Max 10.091712403607 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:19/Km) |
| 2,500 Meters | WARNING: VO2Max 9.718506736279 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:18/Km) | WARNING: VO2Max 9.718506736279 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:18/Km) | WARNING: VO2Max 9.718506736279 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:18/Km) | WARNING: VO2Max 9.718506736279 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:18/Km) | WARNING: VO2Max 9.718506736279 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:18/Km) | WARNING: VO2Max 9.718506736279 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:18/Km) | WARNING: VO2Max 9.718506736279 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:18/Km) | WARNING: VO2Max 9.718506736279 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:19/Km) |
| 3,000 Meters | WARNING: VO2Max 9.2860995616591 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:18/Km) | WARNING: VO2Max 9.2860995616591 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:18/Km) | WARNING: VO2Max 9.2860995616591 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:18/Km) | WARNING: VO2Max 9.2860995616591 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:18/Km) | WARNING: VO2Max 9.2860995616591 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:18/Km) | WARNING: VO2Max 9.2860995616591 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:18/Km) | WARNING: VO2Max 9.2860995616591 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:18/Km) | WARNING: VO2Max 9.2860995616591 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:19/Km) |
| 3,500 Meters | WARNING: VO2Max 8.7944908797473 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:18/Km) | WARNING: VO2Max 8.7944908797473 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:18/Km) | WARNING: VO2Max 8.7944908797473 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:18/Km) | WARNING: VO2Max 8.7944908797473 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:18/Km) | WARNING: VO2Max 8.7944908797473 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:18/Km) | WARNING: VO2Max 8.7944908797473 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:18/Km) | WARNING: VO2Max 8.7944908797473 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:18/Km) | WARNING: VO2Max 8.7944908797473 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:19/Km) |
| 4,000 Meters | WARNING: VO2Max 8.2436806905436 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:18/Km) | WARNING: VO2Max 8.2436806905436 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:18/Km) | WARNING: VO2Max 8.2436806905436 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:18/Km) | WARNING: VO2Max 8.2436806905436 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:18/Km) | WARNING: VO2Max 8.2436806905436 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:18/Km) | WARNING: VO2Max 8.2436806905436 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:18/Km) | WARNING: VO2Max 8.2436806905436 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:18/Km) | WARNING: VO2Max 8.2436806905436 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:19/Km) |
| 4,500 Meters | WARNING: VO2Max 7.633668994048 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:18/Km) | WARNING: VO2Max 7.633668994048 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:18/Km) | WARNING: VO2Max 7.633668994048 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:18/Km) | WARNING: VO2Max 7.633668994048 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:18/Km) | WARNING: VO2Max 7.633668994048 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:18/Km) | WARNING: VO2Max 7.633668994048 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:18/Km) | WARNING: VO2Max 7.633668994048 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:18/Km) | WARNING: VO2Max 7.633668994048 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:19/Km) |
7 Long Runs for Marathon Plans
These tables are included because the definitions in the book are a little complex, and it is not obvious what the total distance, time or difficulty is for of some of these long runs. This is especially true of the elite plan for non-elite runners, where there is scaling of the time & distance.
7.1 2Q Long Runs
The table shows the long runs from the 2Q Plan based on an assumed peak weekly distance of 100 Kms. You can set the peak weekly distance to your expected value in the input form. These workouts are the 56-70 miles/90-113 Km per week sub-plan, and other weekly distances have different workouts.
| Week | Weekly Distance Max 100 Km |
Long Run Distance |
Long Run Time |
% of marathon race |
Long Run Workout |
|---|---|---|---|---|---|
| 1 (18 to race) | 80 (80% max) | 25.8 | 8:00 | 62% | 1.6 Km at 0:18 min/Km (E) in 0:30 9.7 Km at 0:18 min/Km (M) in 3:00 1.6 Km at 0:18 min/Km (E) in 0:30 9.7 Km at 0:18 min/Km (M) in 3:00 3.2 Km at 0:18 min/Km (E) in 1:00 |
| 2 (17 to race) | 80 (80% max) | 204.3 | 1:03:30 | 485% | 3.2 Km at 0:18 min/Km (E) in 1:00 4.8 Km at 0:18 min/Km (T) in 1:30 60 min at 0:18 min/Km (E) for 193.1 Km 1.6 Km at 0:18 min/Km (T) in 0:30 1.6 Km at 0:18 min/Km (E) in 0:30 |
| 3 (16 to race) | 90 (90% max) | 25.7 | 8:00 | 61% | 25.7 Km at 0:18 min/Km (E) in 8:00 |
| 4 (15 to race) | 90 (90% max) | 25.7 | 8:00 | 62% | 3.2 Km at 0:18 min/Km (E) in 1:00 12.9 Km at 0:18 min/Km (M) in 4:00 1.6 Km at 0:18 min/Km (E) in 0:30 4.8 Km at 0:18 min/Km (M) in 1:30 3.2 Km at 0:18 min/Km (E) in 1:00 |
| 5 (14 to race) | 90 (90% max) | 205.9 | 1:08:00 | 490% | 1.6 Km at 0:18 min/Km (E) in 0:30 2x [3.2 Km at 0:18 min/Km (T) in 1:00, recover for 2 min] 60 min at 0:18 min/Km (E) for 193.1 Km 3.2 Km at 0:18 min/Km (T) in 1:00 1.6 Km at 0:18 min/Km (E) in 0:30 |
| 6 (13 to race) | 90 (90% max) | 27.4 | 8:30 | 65% | 27.4 Km at 0:18 min/Km (E) in 8:30 |
| 7 (12 to race) | 100 (100% max) | 27.4 | 8:30 | 66% | 1.6 Km at 0:18 min/Km (E) in 0:30 12.9 Km at 0:18 min/Km (M) in 4:00 1.6 Km at 0:18 min/Km (E) in 0:30 9.7 Km at 0:18 min/Km (M) in 3:00 1.6 Km at 0:18 min/Km (E) in 0:30 |
| 8 (11 to race) | 90 (90% max) | 25.7 | 8:00 | 61% | 19.3 Km at 0:18 min/Km (E) in 6:00 4.8 Km at 0:18 min/Km (T) in 1:30 1.6 Km at 0:18 min/Km (E) in 0:30 |
| 9 (10 to race) | 100 (100% max) | 29 | 9:00 | 69% | 29 Km at 0:18 min/Km (E) in 9:00 |
| 10 (9 to race) | 100 (100% max) | 25.7 | 8:00 | 61% | 4.8 Km at 0:18 min/Km (E) in 1:30 9.7 Km at 0:18 min/Km (M) in 3:00 1.6 Km at 0:18 min/Km (E) in 0:30 6.4 Km at 0:18 min/Km (M) in 2:00 1.6 Km at 0:18 min/Km (T) in 0:30 1.6 Km at 0:18 min/Km (E) in 0:30 |
| 11 (8 to race) | 90 (90% max) | 205.9 | 1:04:00 | 490% | 3.2 Km at 0:18 min/Km (E) in 1:00 3.2 Km at 0:18 min/Km (T) in 1:00 60 min at 0:18 min/Km (E) for 193.1 Km 3.2 Km at 0:18 min/Km (T) in 1:00 3.2 Km at 0:18 min/Km (E) in 1:00 |
| 12 (7 to race) | 100 (100% max) | 32.2 | 10:00 | 76% | 32.2 Km at 0:18 min/Km (E) in 10:00 |
| 13 (6 to race) | 100 (100% max) | 27.3 | 8:30 | 65% | 4.8 Km at 0:18 min/Km (E) in 1:30 19.3 Km at 0:18 min/Km (M) in 6:00 3.2 Km at 0:18 min/Km (E) in 1:00 |
| 14 (5 to race) | 100 (100% max) | 27.4 | 8:30 | 66% | 9.7 Km at 0:18 min/Km (E) in 3:00 3.2 Km at 0:18 min/Km (T) in 1:00 9.7 Km at 0:18 min/Km (E) in 3:00 3.2 Km at 0:18 min/Km (T) in 1:00 1.6 Km at 0:18 min/Km (E) in 0:30 |
| 15 (4 to race) | 90 (90% max) | 32.2 | 10:00 | 76% | 32.2 Km at 0:18 min/Km (E) in 10:00 |
| 16 (3 to race) | 90 (90% max) | 27.4 | 8:30 | 66% | 3.2 Km at 0:18 min/Km (E) in 1:00 9.7 Km at 0:18 min/Km (M) in 3:00 1.6 Km at 0:18 min/Km (E) in 0:30 9.7 Km at 0:18 min/Km (M) in 3:00 3.2 Km at 0:18 min/Km (E) in 1:00 |
| 17 (2 to race) | 90 (90% max) | 24.1 | 13:30 | 59% | 3.2 Km at 0:18 min/Km (E) in 1:00 3x [3.2 Km at 0:18 min/Km (T) in 1:00, recover for 2 min] 11.3 Km at 0:18 min/Km (E) in 3:30 |
| 18 (1 to race) | N/A | 289.7 | 1:30:00 | 687% | 90 min at 0:18 min/Km (E) for 289.7 Km |
7.2 4 Week Cycle Long Runs
The table shows the long runs from the 4 Week Cycle Plan based on a peak weekly distance of 100 Kms. These workouts are the 56-70 miles/90-113 Km per week sub-plan, and other weekly distances have different workouts.
| Week | Weekly Distance Max 100 Km |
Long Run Distance |
Long Run Time |
% of marathon race |
Long Run Workout |
|---|---|---|---|---|---|
| 1 (26 to race) | 80 (80% max) | 0 | 0:00 | 0% | No Quality Workout |
| 2 (25 to race) | 90 (90% max) | 22.5 | 7:00 | 53% | 22.5 Km at 0:18 min/Km (E) in 7:00 |
| 3 (24 to race) | 80 (80% max) | 109.5 | 34:00 | 260% | 30 min at 0:18 min/Km (E) for 96.6 Km 12.9 Km at 0:18 min/Km (M) in 4:00 |
| 4 (23 to race) | 90 (90% max) | 16 | 11:00 | 40% | 3.2 Km at 0:18 min/Km (E) in 1:00 6x [1.6 Km at 0:18 min/Km (T) in 0:30, recover for 1 min] 3.2 Km at 0:18 min/Km (E) in 1:00 |
| 5 (22 to race) | 100 (100% max) | 0 | 0:00 | 0% | No Quality Workout |
| 6 (21 to race) | 80 (80% max) | 24.1 | 7:30 | 57% | 24.1 Km at 0:18 min/Km (E) in 7:30 |
| 7 (20 to race) | 100 (100% max) | 112.7 | 35:00 | 267% | 30 min at 0:18 min/Km (E) for 96.6 Km 16.1 Km at 0:18 min/Km (M) in 5:00 |
| 8 (19 to race) | 90 (90% max) | 11.2 | 6:30 | 28% | 3.2 Km at 0:18 min/Km (E) in 1:00 3x [1.6 Km at 0:18 min/Km (T) in 0:30, recover for 1 min] 3.2 Km at 0:18 min/Km (T) in 1:00 |
| 9 (18 to race) | 100 (100% max) | 0 | 0:00 | 0% | No Quality Workout |
| 10 (17 to race) | 80 (80% max) | 25.7 | 8:00 | 61% | 25.7 Km at 0:18 min/Km (E) in 8:00 |
| 11 (16 to race) | 90 (90% max) | 25.7 | 8:00 | 61% | 6.4 Km at 0:18 min/Km (E) in 2:00 19.3 Km at 0:18 min/Km (M) in 6:00 |
| 12 (15 to race) | 80 (80% max) | 12.8 | 10:00 | 32% | 3.2 Km at 0:18 min/Km (E) in 1:00 3x [3.2 Km at 0:18 min/Km (T) in 1:00, recover for 2 min] |
| 13 (14 to race) | 100 (100% max) | 0 | 0:00 | 0% | No Quality Workout |
| 14 (13 to race) | 90 (90% max) | 27.4 | 8:30 | 65% | 27.4 Km at 0:18 min/Km (E) in 8:30 |
| 15 (12 to race) | 80 (80% max) | 27.3 | 8:30 | 64% | 4.8 Km at 0:18 min/Km (E) in 1:30 22.5 Km at 0:18 min/Km (M) in 7:00 |
| 16 (11 to race) | 70 (70% max) | 22.4 | 15:00 | 55% | 6.4 Km at 0:18 min/Km (E) in 2:00 4x [3.2 Km at 0:18 min/Km (T) in 1:00, recover for 2 min] 3.2 Km at 0:18 min/Km (E) in 1:00 |
| 17 (10 to race) | 100 (100% max) | 0 | 0:00 | 0% | No Quality Workout |
| 18 (9 to race) | 90 (90% max) | 29 | 9:00 | 69% | 29 Km at 0:18 min/Km (E) in 9:00 |
| 19 (8 to race) | 100 (100% max) | 120.7 | 37:30 | 286% | 30 min at 0:18 min/Km (E) for 96.6 Km 24.1 Km at 0:18 min/Km (M) in 7:30 |
| 20 (7 to race) | 80 (80% max) | 22.4 | 15:00 | 55% | 6.4 Km at 0:18 min/Km (E) in 2:00 4x [3.2 Km at 0:18 min/Km (T) in 1:00, recover for 2 min] 1.6 Km at 0:18 min/Km (T) in 0:30 1.6 Km at 0:18 min/Km (E) in 0:30 |
| 21 (6 to race) | 100 (100% max) | 0 | 0:00 | 0% | No Quality Workout |
| 22 (5 to race) | 90 (90% max) | 29 | 9:00 | 69% | 29 Km at 0:18 min/Km (E) in 9:00 |
| 23 (4 to race) | 90 (90% max) | 186.6 | 58:00 | 443% | 50 min at 0:18 min/Km (E) for 160.9 Km 25.7 Km at 0:18 min/Km (M) in 8:00 |
| 24 (3 to race) | 80 (80% max) | 213.9 | 1:18:30 | 506% | 60 min at 0:18 min/Km (E) for 193.1 Km 4x [4.8 Km at 0:18 min/Km (T) in 1:30, recover for 3 min] 1.6 Km at 0:18 min/Km (E) in 0:30 |
| 25 (2 to race) | 70 (70% max) | 0 | 0:00 | 0% | No Quality Workout |
| 26 (1 to race) | N/A | 289.7 | 1:30:00 | 687% | 90 min at 0:18 min/Km (E) for 289.7 Km |
7.3 Plan A Long Runs
The table shows the long runs from the Plan A based on a peak weekly distance of 100 Kms.
| Week | Weekly Distance Max 100 Km |
Long Run Distance |
Long Run Time |
% of marathon race |
Long Run Workout |
|---|---|---|---|---|---|
| 1 (23 to race) | 70 (70% max) | 96.6 | 30:00 | 229% | 30 min at 0:18 min/Km (E) for 96.6 Km |
| 2 (22 to race) | 70 (70% max) | 96.6 | 30:00 | 229% | 30 min at 0:18 min/Km (E) for 96.6 Km |
| 3 (21 to race) | 70 (70% max) | 96.6 | 30:00 | 229% | 30 min at 0:18 min/Km (E) for 96.6 Km |
| 4 (20 to race) | 70 (70% max) | 17.5 | 5:26 | 42% | 25% of weekly distance, 17.5 Km at 0:18 min/Km (E) |
| 5 (19 to race) | 70 (70% max) | 17.5 | 5:26 | 42% | 25% of weekly distance, 17.5 Km at 0:18 min/Km (E) |
| 6 (18 to race) | 70 (70% max) | 17.5 | 5:26 | 42% | 25% of weekly distance, 17.5 Km at 0:18 min/Km (E) |
| 7 (17 to race) | 80 (80% max) | 20 | 6:12 | 47% | 25% of weekly distance, 20 Km at 0:18 min/Km (E) |
| 8 (16 to race) | 80 (80% max) | 193.2 | 1:00:00 | 459% | 20 min at 0:18 min/Km (E) for 64.4 Km 20 min at 0:18 min/Km (T) for 64.4 Km 20 min at 0:18 min/Km (E) for 64.4 Km |
| 9 (15 to race) | 70 (70% max) | 292.8 | 1:36:00 | 696% | 3.2 Km at 0:18 min/Km (E) in 1:00 5x [6 min at 0:18 min/Km (T) for 19.3 Km, recover for 1 min] 60 min at 0:18 min/Km (E) for 193.1 Km |
| 10 (14 to race) | 90 (90% max) | 22.5 | 6:59 | 53% | 25% of weekly distance, 22.5 Km at 0:18 min/Km (E) |
| 11 (13 to race) | 90 (90% max) | 273.5 | 1:29:00 | 650% | 3.2 Km at 0:18 min/Km (E) in 1:00 2x [12 min at 0:18 min/Km (T) for 38.6 Km, recover for 2 min] 60 min at 0:18 min/Km (E) for 193.1 Km |
| 12 (12 to race) | 70 (70% max) | 312.1 | 1:43:00 | 742% | 3.2 Km at 0:18 min/Km (E) in 1:00 6x [6 min at 0:18 min/Km (T) for 19.3 Km, recover for 1 min] 60 min at 0:18 min/Km (E) for 193.1 Km |
| 13 (11 to race) | 100 (100% max) | 25 | 7:46 | 59% | 25% of weekly distance, 25 Km at 0:18 min/Km (E) |
| 14 (10 to race) | 90 (90% max) | 341.1 | 1:50:00 | 811% | 3.2 Km at 0:18 min/Km (E) in 1:00 4x [6 min at 0:18 min/Km (T) for 19.3 Km, recover for 1 min] 60 min at 0:18 min/Km (E) for 193.1 Km 20 min at 0:18 min/Km (T) for 64.4 Km 3.2 Km at 0:18 min/Km (E) in 1:00 |
| 15 (9 to race) | 80 (80% max) | 27.3 | 8:30 | 66% | 3.2 Km at 0:18 min/Km (E) in 1:00 20.9 Km at 0:18 min/Km (M) in 6:30 3.2 Km at 0:18 min/Km (E) in 1:00 |
| 16 (8 to race) | 100 (100% max) | 25 | 7:46 | 59% | 25% of weekly distance, 25 Km at 0:18 min/Km (E) |
| 17 (7 to race) | 90 (90% max) | 164.1 | 55:00 | 391% | 3.2 Km at 0:18 min/Km (E) in 1:00 2x [12 min at 0:18 min/Km (T) for 38.6 Km, recover for 2 min] 16.1 Km at 0:18 min/Km (E) in 5:00 20 min at 0:18 min/Km (T) for 64.4 Km 3.2 Km at 0:18 min/Km (E) in 1:00 |
| 18 (6 to race) | 70 (70% max) | 30.5 | 9:30 | 73% | 3.2 Km at 0:18 min/Km (E) in 1:00 24.1 Km at 0:18 min/Km (M) in 7:30 3.2 Km at 0:18 min/Km (E) in 1:00 |
| 19 (5 to race) | 100 (100% max) | 35.4 | 11:00 | 84% | 35.4 Km at 0:18 min/Km (E) in 11:00 |
| 20 (4 to race) | 80 (80% max) | 176.9 | 1:03:00 | 422% | 3.2 Km at 0:18 min/Km (E) in 1:00 4x [6 min at 0:18 min/Km (T) for 19.3 Km, recover for 1 min] 16.1 Km at 0:18 min/Km (E) in 5:00 4x [6 min at 0:18 min/Km (T) for 19.3 Km, recover for 1 min] 3.2 Km at 0:18 min/Km (E) in 1:00 |
| 21 (3 to race) | 70 (70% max) | 35.4 | 11:00 | 84% | 35.4 Km at 0:18 min/Km (E) in 11:00 |
| 22 (2 to race) | 70 (70% max) | 30.5 | 9:30 | 73% | 3.2 Km at 0:18 min/Km (E) in 1:00 24.1 Km at 0:18 min/Km (M) in 7:30 3.2 Km at 0:18 min/Km (E) in 1:00 |
| 23 (1 to race) | 60 (60% max) | 244.6 | 1:22:00 | 582% | 3.2 Km at 0:18 min/Km (E) in 1:00 2x [15 min at 0:18 min/Km (T) for 48.3 Km, recover for 3 min] 45 min at 0:18 min/Km (E) for 144.8 Km |
7.4 Complete a Marathon Long Runs
The table shows the long runs from the Plan for Completing a Marathon based on a peak weekly distance of 100 Kms.
| Week | Weekly Distance Max 100 Km |
Long Run Distance |
Long Run Time |
% of marathon race |
Long Run Workout |
|---|---|---|---|---|---|
| 1 (18 to race) | 70 (70% max) | 96.6 | 30:00 | 229% | 30 min at 0:18 min/Km (E) for 96.6 Km |
| 2 (17 to race) | 70 (70% max) | 96.6 | 30:00 | 229% | 30 min at 0:18 min/Km (E) for 96.6 Km |
| 3 (16 to race) | 70 (70% max) | 96.6 | 30:00 | 229% | 30 min at 0:18 min/Km (E) for 96.6 Km |
| 4 (15 to race) | 70 (70% max) | 23.1 | 7:10 | 55% | 33% of weekly distance, 23.1 Km at 0:18 min/Km (E) |
| 5 (14 to race) | 70 (70% max) | 23.1 | 7:10 | 55% | 33% of weekly distance, 23.1 Km at 0:18 min/Km (E) |
| 6 (13 to race) | 70 (70% max) | 23.1 | 7:10 | 55% | 33% of weekly distance, 23.1 Km at 0:18 min/Km (E) |
| 7 (12 to race) | 80 (80% max) | 24 | 7:27 | 57% | 30% of weekly distance, 24 Km at 0:18 min/Km (E) |
| 8 (11 to race) | 80 (80% max) | 24 | 7:27 | 57% | 30% of weekly distance, 24 Km at 0:18 min/Km (E) |
| 9 (10 to race) | 70 (70% max) | 10.5 | 3:15 | 25% | 15% of weekly distance, 10.5 Km at 0:18 min/Km (E) |
| 10 (9 to race) | 90 (90% max) | 29.7 | 9:13 | 70% | 33% of weekly distance, 29.7 Km at 0:18 min/Km (E) |
| 11 (8 to race) | 90 (90% max) | 29.7 | 9:13 | 70% | 33% of weekly distance, 29.7 Km at 0:18 min/Km (E) |
| 12 (7 to race) | 70 (70% max) | 19.3 | 6:00 | 46% | 19.3 Km at 0:18 min/Km (E) in 6:00 |
| 13 (6 to race) | 100 (100% max) | 308.9 | 1:42:00 | 734% | 3x [6 min at 0:18 min/Km (T) for 19.3 Km, recover for 1 min] 60 min at 0:18 min/Km (E) for 193.1 Km 3x [6 min at 0:18 min/Km (T) for 19.3 Km, recover for 1 min] |
| 14 (5 to race) | 90 (90% max) | 24.1 | 7:30 | 57% | 24.1 Km at 0:18 min/Km (E) in 7:30 |
| 15 (4 to race) | 100 (100% max) | 25 | 7:46 | 59% | 25% of weekly distance, 25 Km at 0:18 min/Km (E) |
| 16 (3 to race) | 80 (80% max) | 308.9 | 1:42:00 | 734% | 3x [6 min at 0:18 min/Km (T) for 19.3 Km, recover for 1 min] 60 min at 0:18 min/Km (E) for 193.1 Km 3x [6 min at 0:18 min/Km (T) for 19.3 Km, recover for 1 min] |
| 17 (2 to race) | 80 (80% max) | 19.3 | 6:00 | 46% | 19.3 Km at 0:18 min/Km (E) in 6:00 |
| 18 (1 to race) | 70 (70% max) | 10.5 | 3:15 | 25% | 15% of weekly distance, 10.5 Km at 0:18 min/Km (E) |
7.5 Elite/12 Weeks Plan Long Runs
As the name suggests, the Elite Plan is intended for elite marathon runners with a race time of 2:10 or less. The plan calls for scaling the workouts for sub-elite runners, with each mile being replaced with a time at the given pace. So an elite runner's 8 miles at easy pace becomes 48 minutes at easy pace. Likewise, marathon and tempo paces are scaled to 5 minutes and 4:45 respectively. This plan is called the elite plan or the 12 week plan. The table shows the long runs from the Scaled elite marathon plan based on a peak weekly distance of 100 Kms.
| Week | Weekly Distance Max 100 Km |
Long Run Distance |
Long Run Time |
% of marathon race |
Long Run Workout |
|---|---|---|---|---|---|
| 1 (24 to race) | 70 (70% max) | 96.6 | 30:00 | 229% | 30 min at 0:18 min/Km (E) for 96.6 Km |
| 2 (23 to race) | 70 (70% max) | 96.6 | 30:00 | 229% | 30 min at 0:18 min/Km (E) for 96.6 Km |
| 3 (22 to race) | 70 (70% max) | 96.6 | 30:00 | 229% | 30 min at 0:18 min/Km (E) for 96.6 Km |
| 4 (21 to race) | 70 (70% max) | 17.5 | 5:26 | 42% | 25% of weekly distance, 17.5 Km at 0:18 min/Km (E) |
| 5 (20 to race) | 70 (70% max) | 17.5 | 5:26 | 42% | 25% of weekly distance, 17.5 Km at 0:18 min/Km (E) |
| 6 (19 to race) | 70 (70% max) | 17.5 | 5:26 | 42% | 25% of weekly distance, 17.5 Km at 0:18 min/Km (E) |
| 7 (18 to race) | 80 (80% max) | 301 | 1:33:30 | 714% | 38.6 Km at 0:18 min/Km (E) in 12:00 (scaled 2 miles) 96.6 Km at 0:18 min/Km (M) in 30:00 (scaled 6 miles) 15.3 Km at 0:18 min/Km (T) in 4:45 (scaled 1 miles) 80.5 Km at 0:18 min/Km (M) in 25:00 (scaled 5 miles) 15.3 Km at 0:18 min/Km (T) in 4:45 (scaled 1 miles) 16.1 Km at 0:18 min/Km (M) in 5:00 (scaled 1 miles) 38.6 Km at 0:18 min/Km (E) in 12:00 (scaled 2 miles) |
| 8 (17 to race) | 80 (80% max) | 362.1 | 1:52:30 | 860% | 38.6 Km at 0:18 min/Km (E) in 12:00 (scaled 2 miles) 45.9 Km at 0:18 min/Km (T) in 14:15 (scaled 3 miles) 60 min at 0:18 min/Km (E) for 193.1 Km 45.9 Km at 0:18 min/Km (T) in 14:15 (scaled 3 miles) 38.6 Km at 0:18 min/Km (E) in 12:00 (scaled 2 miles) |
| 9 (16 to race) | 70 (70% max) | 347.6 | 1:48:00 | 824% | 347.6 Km at 0:18 min/Km (E) in 1:48:00 (scaled 18 miles) |
| 10 (15 to race) | 90 (90% max) | 333.1 | 1:43:30 | 790% | 38.6 Km at 0:18 min/Km (E) in 12:00 (scaled 2 miles) 128.7 Km at 0:18 min/Km (M) in 40:00 (scaled 8 miles) 15.3 Km at 0:18 min/Km (T) in 4:45 (scaled 1 miles) 64.4 Km at 0:18 min/Km (M) in 20:00 (scaled 4 miles) 15.3 Km at 0:18 min/Km (T) in 4:45 (scaled 1 miles) 32.2 Km at 0:18 min/Km (M) in 10:00 (scaled 2 miles) 38.6 Km at 0:18 min/Km (E) in 12:00 (scaled 2 miles) |
| 11 (14 to race) | 90 (90% max) | 342 | 1:50:15 | 813% | 3.2 Km at 0:18 min/Km (E) in 1:00 2x [30.6 Km at 0:18 min/Km (T) in 9:30 (scaled 2 miles), recover for 2 min] 60 min at 0:18 min/Km (E) for 193.1 Km 45.9 Km at 0:18 min/Km (T) in 14:15 (scaled 3 miles) 38.6 Km at 0:18 min/Km (E) in 12:00 (scaled 2 miles) |
| 12 (13 to race) | 70 (70% max) | 386.2 | 2:00:00 | 916% | 386.2 Km at 0:18 min/Km (E) in 2:00:00 (scaled 20 miles) |
| 13 (12 to race) | 100 (100% max) | 371.7 | 1:55:30 | 881% | 77.2 Km at 0:18 min/Km (E) in 24:00 (scaled 4 miles) 128.7 Km at 0:18 min/Km (M) in 40:00 (scaled 8 miles) 15.3 Km at 0:18 min/Km (T) in 4:45 (scaled 1 miles) 96.6 Km at 0:18 min/Km (M) in 30:00 (scaled 6 miles) 15.3 Km at 0:18 min/Km (T) in 4:45 (scaled 1 miles) 38.6 Km at 0:18 min/Km (E) in 12:00 (scaled 2 miles) |
| 14 (11 to race) | 90 (90% max) | 357.3 | 1:55:00 | 849% | 3.2 Km at 0:18 min/Km (E) in 1:00 61.2 Km at 0:18 min/Km (T) in 19:00 (scaled 4 miles) 193.1 Km at 0:18 min/Km (E) in 1:00:00 (scaled 10 miles) 2x [30.6 Km at 0:18 min/Km (T) in 9:30 (scaled 2 miles), recover for 2 min] 38.6 Km at 0:18 min/Km (E) in 12:00 (scaled 2 miles) |
| 15 (10 to race) | 80 (80% max) | 386.2 | 2:00:00 | 916% | 386.2 Km at 0:18 min/Km (E) in 2:00:00 (scaled 20 miles) |
| 16 (9 to race) | 100 (100% max) | 378.3 | 1:57:30 | 897% | 115.9 Km at 0:18 min/Km (E) in 36:00 (scaled 6 miles) 2x [96.6 Km at 0:18 min/Km (M) in 30:00 (scaled 6 miles), 15.3 Km at 0:18 min/Km (T) in 4:45 (scaled 1 miles)] 38.6 Km at 0:18 min/Km (E) in 12:00 (scaled 2 miles) |
| 17 (8 to race) | 90 (90% max) | 392.7 | 2:02:00 | 932% | 38.6 Km at 0:18 min/Km (E) in 12:00 (scaled 2 miles) 61.2 Km at 0:18 min/Km (T) in 19:00 (scaled 4 miles) 193.1 Km at 0:18 min/Km (E) in 1:00:00 (scaled 10 miles) 61.2 Km at 0:18 min/Km (T) in 19:00 (scaled 4 miles) 38.6 Km at 0:18 min/Km (E) in 12:00 (scaled 2 miles) |
| 18 (7 to race) | 70 (70% max) | 424.9 | 2:12:00 | 1008% | 424.9 Km at 0:18 min/Km (E) in 2:12:00 (scaled 22 miles) |
| 19 (6 to race) | 100 (100% max) | 394.3 | 2:02:30 | 934% | 154.5 Km at 0:18 min/Km (E) in 48:00 (scaled 8 miles) 128.7 Km at 0:18 min/Km (M) in 40:00 (scaled 8 miles) 15.3 Km at 0:18 min/Km (T) in 4:45 (scaled 1 miles) 64.4 Km at 0:18 min/Km (M) in 20:00 (scaled 4 miles) 15.3 Km at 0:18 min/Km (T) in 4:45 (scaled 1 miles) 16.1 Km at 0:18 min/Km (M) in 5:00 (scaled 1 miles) |
| 20 (5 to race) | 80 (80% max) | 392.7 | 2:02:00 | 932% | 38.6 Km at 0:18 min/Km (E) in 12:00 (scaled 2 miles) 61.2 Km at 0:18 min/Km (T) in 19:00 (scaled 4 miles) 193.1 Km at 0:18 min/Km (E) in 1:00:00 (scaled 10 miles) 61.2 Km at 0:18 min/Km (T) in 19:00 (scaled 4 miles) 38.6 Km at 0:18 min/Km (E) in 12:00 (scaled 2 miles) |
| 21 (4 to race) | 70 (70% max) | 424.9 | 2:12:00 | 1008% | 424.9 Km at 0:18 min/Km (E) in 2:12:00 (scaled 22 miles) |
| 22 (3 to race) | 70 (70% max) | 378.3 | 1:57:30 | 897% | 115.9 Km at 0:18 min/Km (E) in 36:00 (scaled 6 miles) 2x [96.6 Km at 0:18 min/Km (M) in 30:00 (scaled 6 miles), 15.3 Km at 0:18 min/Km (T) in 4:45 (scaled 1 miles)] 38.6 Km at 0:18 min/Km (E) in 12:00 (scaled 2 miles) |
| 23 (2 to race) | 70 (70% max) | 342.7 | 1:46:30 | 814% | 38.6 Km at 0:18 min/Km (E) in 12:00 (scaled 2 miles) 3x [30.6 Km at 0:18 min/Km (T) in 9:30 (scaled 2 miles), 2 min at 0:18 min/Km (E) for 6.4 Km] 193.1 Km at 0:18 min/Km (E) in 1:00:00 (scaled 10 miles) |
| 24 (1 to race) | 50 (50% max) | 289.7 | 1:30:00 | 687% | 90 min at 0:18 min/Km (E) for 289.7 Km |
7.6 Unscaled Elite/12 Weeks Plan Long Runs
This version of the elite plan is without the scaling, and is included here for comparison onl. The table shows the long runs from the Unscaled elite marathon plan based on a peak weekly distance of 100 Kms.
| Week | Weekly Distance Max 100 Km |
Long Run Distance |
Long Run Time |
% of marathon race |
Long Run Workout |
|---|---|---|---|---|---|
| 1 (24 to race) | 70 (70% max) | 96.6 | 30:00 | 229% | 30 min at 0:18 min/Km (E) for 96.6 Km |
| 2 (23 to race) | 70 (70% max) | 96.6 | 30:00 | 229% | 30 min at 0:18 min/Km (E) for 96.6 Km |
| 3 (22 to race) | 70 (70% max) | 96.6 | 30:00 | 229% | 30 min at 0:18 min/Km (E) for 96.6 Km |
| 4 (21 to race) | 70 (70% max) | 17.5 | 5:26 | 42% | 25% of weekly distance, 17.5 Km at 0:18 min/Km (E) |
| 5 (20 to race) | 70 (70% max) | 17.5 | 5:26 | 42% | 25% of weekly distance, 17.5 Km at 0:18 min/Km (E) |
| 6 (19 to race) | 70 (70% max) | 17.5 | 5:26 | 42% | 25% of weekly distance, 17.5 Km at 0:18 min/Km (E) |
| 7 (18 to race) | 80 (80% max) | 28.9 | 9:00 | 70% | 3.2 Km at 0:18 min/Km (E) in 1:00 9.7 Km at 0:18 min/Km (M) in 3:00 1.6 Km at 0:18 min/Km (T) in 0:30 8 Km at 0:18 min/Km (M) in 2:30 1.6 Km at 0:18 min/Km (T) in 0:30 1.6 Km at 0:18 min/Km (M) in 0:30 3.2 Km at 0:18 min/Km (E) in 1:00 |
| 8 (17 to race) | 80 (80% max) | 209.1 | 1:05:00 | 496% | 3.2 Km at 0:18 min/Km (E) in 1:00 4.8 Km at 0:18 min/Km (T) in 1:30 60 min at 0:18 min/Km (E) for 193.1 Km 4.8 Km at 0:18 min/Km (T) in 1:30 3.2 Km at 0:18 min/Km (E) in 1:00 |
| 9 (16 to race) | 70 (70% max) | 29 | 9:00 | 69% | 29 Km at 0:18 min/Km (E) in 9:00 |
| 10 (15 to race) | 90 (90% max) | 32.1 | 10:00 | 78% | 3.2 Km at 0:18 min/Km (E) in 1:00 12.9 Km at 0:18 min/Km (M) in 4:00 1.6 Km at 0:18 min/Km (T) in 0:30 6.4 Km at 0:18 min/Km (M) in 2:00 1.6 Km at 0:18 min/Km (T) in 0:30 3.2 Km at 0:18 min/Km (M) in 1:00 3.2 Km at 0:18 min/Km (E) in 1:00 |
| 11 (14 to race) | 90 (90% max) | 210.7 | 1:09:30 | 501% | 3.2 Km at 0:18 min/Km (E) in 1:00 2x [3.2 Km at 0:18 min/Km (T) in 1:00 , recover for 2 min] 60 min at 0:18 min/Km (E) for 193.1 Km 4.8 Km at 0:18 min/Km (T) in 1:30 3.2 Km at 0:18 min/Km (E) in 1:00 |
| 12 (13 to race) | 70 (70% max) | 32.2 | 10:00 | 76% | 32.2 Km at 0:18 min/Km (E) in 10:00 |
| 13 (12 to race) | 100 (100% max) | 35.4 | 11:00 | 85% | 6.4 Km at 0:18 min/Km (E) in 2:00 12.9 Km at 0:18 min/Km (M) in 4:00 1.6 Km at 0:18 min/Km (T) in 0:30 9.7 Km at 0:18 min/Km (M) in 3:00 1.6 Km at 0:18 min/Km (T) in 0:30 3.2 Km at 0:18 min/Km (E) in 1:00 |
| 14 (11 to race) | 90 (90% max) | 35.3 | 15:00 | 85% | 3.2 Km at 0:18 min/Km (E) in 1:00 6.4 Km at 0:18 min/Km (T) in 2:00 16.1 Km at 0:18 min/Km (E) in 5:00 2x [3.2 Km at 0:18 min/Km (T) in 1:00 , recover for 2 min] 3.2 Km at 0:18 min/Km (E) in 1:00 |
| 15 (10 to race) | 80 (80% max) | 32.2 | 10:00 | 76% | 32.2 Km at 0:18 min/Km (E) in 10:00 |
| 16 (9 to race) | 100 (100% max) | 35.5 | 11:00 | 85% | 9.7 Km at 0:18 min/Km (E) in 3:00 2x [9.7 Km at 0:18 min/Km (M) in 3:00 , 1.6 Km at 0:18 min/Km (T) in 0:30 ] 3.2 Km at 0:18 min/Km (E) in 1:00 |
| 17 (8 to race) | 90 (90% max) | 35.3 | 11:00 | 84% | 3.2 Km at 0:18 min/Km (E) in 1:00 6.4 Km at 0:18 min/Km (T) in 2:00 16.1 Km at 0:18 min/Km (E) in 5:00 6.4 Km at 0:18 min/Km (T) in 2:00 3.2 Km at 0:18 min/Km (E) in 1:00 |
| 18 (7 to race) | 70 (70% max) | 35.4 | 11:00 | 84% | 35.4 Km at 0:18 min/Km (E) in 11:00 |
| 19 (6 to race) | 100 (100% max) | 37 | 11:30 | 89% | 12.9 Km at 0:18 min/Km (E) in 4:00 12.9 Km at 0:18 min/Km (M) in 4:00 1.6 Km at 0:18 min/Km (T) in 0:30 6.4 Km at 0:18 min/Km (M) in 2:00 1.6 Km at 0:18 min/Km (T) in 0:30 1.6 Km at 0:18 min/Km (M) in 0:30 |
| 20 (5 to race) | 80 (80% max) | 35.3 | 11:00 | 84% | 3.2 Km at 0:18 min/Km (E) in 1:00 6.4 Km at 0:18 min/Km (T) in 2:00 16.1 Km at 0:18 min/Km (E) in 5:00 6.4 Km at 0:18 min/Km (T) in 2:00 3.2 Km at 0:18 min/Km (E) in 1:00 |
| 21 (4 to race) | 70 (70% max) | 35.4 | 11:00 | 84% | 35.4 Km at 0:18 min/Km (E) in 11:00 |
| 22 (3 to race) | 70 (70% max) | 35.5 | 11:00 | 85% | 9.7 Km at 0:18 min/Km (E) in 3:00 2x [9.7 Km at 0:18 min/Km (M) in 3:00 , 1.6 Km at 0:18 min/Km (T) in 0:30 ] 3.2 Km at 0:18 min/Km (E) in 1:00 |
| 23 (2 to race) | 70 (70% max) | 48.1 | 15:00 | 115% | 3.2 Km at 0:18 min/Km (E) in 1:00 3x [3.2 Km at 0:18 min/Km (T) in 1:00 , 2 min at 0:18 min/Km (E) for 6.4 Km] 16.1 Km at 0:18 min/Km (E) in 5:00 |
| 24 (1 to race) | 50 (50% max) | 289.7 | 1:30:00 | 687% | 90 min at 0:18 min/Km (E) for 289.7 Km |
Categories:
- Category:Training
- Category:Software
