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Geof

A 24-week marathon plan

Race day Sat 3 Oct 2026 · 159 days to go

Personal bests

10K
49:59
Half marathon
1:58:19
Marathon
Coming soon — first one ever.
Target
4h20
Marathon pace
6:10/km
Peak volume
55km
Sessions
84

Training phases

Base
Build
Peak
Base · 8w Build · 4w Peak · 10w Taper · 1w Race · 1w

Weekly volume

782 km total · peak 55 km
W1 W24

Training paces

Easy
6:45–7:15/km
Marathon
6:10/km
Threshold
5:20–5:30/km
VMA
4:45–4:55/km
slower faster

Week by week

W01 Base 20 Apr – 26 Apr 13 km ›
Tue 21 Apr Easy run 6:45–7:15/km 30 min
Thu 23 Apr Easy run 6:45–7:15/km 30 min
Sun 26 Apr Easy run 6:45–7:15/km 30 min
W02 Base 27 Apr – 3 May 16 km ›
Tue 28 Apr Easy run 6:45–7:15/km 35 min
Thu 30 Apr Easy run 6:45–7:15/km 35 min
Sun 3 May Easy run 6:45–7:15/km 40 min
W03 Base 4 May – 10 May 18 km ›
Tue 5 May Easy run 6:45–7:15/km 35 min
Thu 7 May Easy run 6:45–7:15/km 40 min
Sun 10 May Easy run 6:45–7:15/km 45 min
W04 Base · cutback 11 May – 17 May 15 km ›
Tue 12 May Easy run 6:45–7:15/km 30 min
Thu 14 May Easy run 6:45–7:15/km 35 min
Sun 17 May Easy run 6:45–7:15/km 35 min
W05 Base 18 May – 24 May 21 km ›
Tue 19 May Easy run 6:45–7:15/km 40 min
Thu 21 May Easy run 6:45–7:15/km 40 min
Sun 24 May Easy run 6:45–7:15/km 55 min
W06 Base 25 May – 31 May 25 km ›
Tue 26 May Easy run 6:45–7:15/km 45 min
Thu 28 May Easy run 6:45–7:15/km 45 min
Sun 31 May Easy run 6:45–7:15/km 60 min
W07 Base 1 Jun – 7 Jun 28 km ›
Tue 2 Jun Easy run 6:45–7:15/km 45 min
Thu 4 Jun Easy run 6:45–7:15/km 50 min
Sun 7 Jun Easy run 6:45–7:15/km 70 min
W08 Base · cutback 8 Jun – 14 Jun 24 km ›
Tue 9 Jun Easy run 6:45–7:15/km 40 min
Thu 11 Jun Easy run 6:45–7:15/km 45 min
Sun 14 Jun Easy run 6:45–7:15/km 60 min
W09 Build 15 Jun – 21 Jun 30 km ›
Tue 16 Jun Easy run 6:45–7:15/km 40 min
Thu 18 Jun VMA intervals 4:45–4:55/km 45 min
Sat 20 Jun Easy run 6:45–7:15/km 30 min
Sun 21 Jun Easy run 6:45–7:15/km 70 min
W10 Build 22 Jun – 28 Jun 33 km ›
Tue 23 Jun Easy run 6:45–7:15/km 45 min
Thu 25 Jun Threshold 5:20–5:30/km 50 min
Sat 27 Jun Easy run 6:45–7:15/km 30 min
Sun 28 Jun Easy run 6:45–7:15/km 80 min
W11 Build 29 Jun – 5 Jul 36 km ›
Tue 30 Jun Easy run 6:45–7:15/km 45 min
Thu 2 Jul VMA intervals 4:45–4:55/km 55 min
Sat 4 Jul Easy run 6:45–7:15/km 35 min
Sun 5 Jul Long run 6:45–7:15/km 85 min
W12 Build 6 Jul – 12 Jul 30 km ›
Tue 7 Jul Easy run 6:45–7:15/km 40 min
Thu 9 Jul VMA intervals 4:45–4:55/km 35 min
Sat 11 Jul Rest —
Sun 12 Jul Race 5:20–5:30/km 10 km
W13 Peak 13 Jul – 19 Jul 40 km ›
Tue 14 Jul Easy run 6:45–7:15/km 45 min
Thu 16 Jul Threshold 5:20–5:30/km 55 min
Sat 18 Jul Easy run 6:45–7:15/km 40 min
Sun 19 Jul Long run 6:45–7:15/km 105 min
W14 Peak 20 Jul – 26 Jul 44 km ›
Tue 21 Jul Easy run 6:45–7:15/km 45 min
Thu 23 Jul VMA intervals 4:45–4:55/km 60 min
Sat 25 Jul Easy run 6:45–7:15/km 40 min
Sun 26 Jul Long run 6:45–7:15/km 120 min
W15 Peak 27 Jul – 2 Aug 47 km ›
Tue 28 Jul Easy run 6:45–7:15/km 50 min
Thu 30 Jul Marathon pace 6:10/km 65 min
Sat 1 Aug Easy run 6:45–7:15/km 45 min
Sun 2 Aug Long run 6:45–7:15/km 130 min
W16 Peak · cutback 3 Aug – 9 Aug 33 km ›
Tue 4 Aug Easy run 6:45–7:15/km 45 min
Thu 6 Aug VMA intervals 4:45–4:55/km 50 min
Sat 8 Aug Rest —
Sun 9 Aug Long run 6:45–7:15/km 90 min
W17 Peak 10 Aug – 16 Aug 50 km ›
Tue 11 Aug Easy run 6:45–7:15/km 55 min
Thu 13 Aug Marathon pace 6:10/km 70 min
Sat 15 Aug Easy run 6:45–7:15/km 45 min
Sun 16 Aug Long run 6:45–7:15/km 140 min
W18 Peak 17 Aug – 23 Aug 54 km ›
Tue 18 Aug Easy run 6:45–7:15/km 55 min
Thu 20 Aug Threshold 5:20–5:30/km 65 min
Sat 22 Aug Easy run 6:45–7:15/km 50 min
Sun 23 Aug Long run 6:45–7:15/km 155 min
W19 Peak 24 Aug – 30 Aug 40 km ›
Tue 25 Aug Easy run 6:45–7:15/km 50 min
Thu 27 Aug VMA intervals 4:45–4:55/km 50 min
Sat 29 Aug Easy run 6:45–7:15/km 30 min
Sun 30 Aug Long run 6:45–7:15/km 105 min
W20 Peak 31 Aug – 6 Sep 42 km ›
Tue 1 Sep Easy run 6:45–7:15/km 45 min
Thu 3 Sep Easy run 6:45–7:15/km 40 min
Fri 4 Sep Rest —
Sat 5 Sep Race 5:40–5:50/km 21.0975 km
Sun 6 Sep Rest —
W21 Peak 7 Sep – 13 Sep 42 km ›
Tue 8 Sep Rest —
Thu 10 Sep Easy run 6:45–7:15/km 50 min
Sat 12 Sep Easy run 6:45–7:15/km 40 min
Sun 13 Sep Long run 6:45–7:15/km 130 min
W22 Peak 14 Sep – 20 Sep 55 km ›
Tue 15 Sep Easy run 6:45–7:15/km 55 min
Thu 17 Sep Marathon pace 6:10/km 70 min
Sat 19 Sep Easy run 6:45–7:15/km 50 min
Sun 20 Sep Long run 6:45–7:15/km 180 min
W23 Taper 21 Sep – 27 Sep 35 km ›
Tue 22 Sep Easy run 6:45–7:15/km 45 min
Thu 24 Sep Marathon pace 6:10/km 50 min
Sat 26 Sep Easy run 6:45–7:15/km 40 min
Sun 27 Sep Long run 6:45–7:15/km 105 min
W24 Race 28 Sep – 4 Oct 11 km ›
Tue 29 Sep Easy run 6:45–7:15/km 35 min
Thu 1 Oct Easy run 6:45–7:15/km 25 min
Fri 2 Oct Easy run 6:45–7:15/km 15 min
Sat 3 Oct Race 6:10/km 42.195 km

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