Most plans on the internet show you the workouts. Almost none show you why the workouts exist in that order.
This overview maps the four phases and the role each one plays.
- 1
Weeks 1–4 — Base
All easy running. Build mileage 10% per week. One short long run. Goal: tendons and aerobic system ready for harder work.
- 2
Weeks 5–9 — Build
Introduce threshold and tempo. Long runs climb to 25 km. One session a week becomes harder.
- 3
Weeks 10–13 — Peak
Marathon-pace work in long runs. Peak run hits 32–34 km. This is where race-specific fitness lives.
- 4
Weeks 14–16 — Taper
Volume drops 20–30% per week. Intensity stays. Goal: fresh legs without losing fitness.
Trust the taper. Cutting volume always feels wrong. It always works.