Marathon Training

Personal targets

These numbers personalize each workout's pace and heart-rate targets. All fields optional — fill what you have. Saved settings are used wherever the relevant zone is needed.

Heart rate Maximum heart rate (bpm) From a recent maximal test, or 211 − 0.64 × age as a rough estimate. Resting heart rate (bpm) optional If provided, zones are computed using heart-rate reserve (Karvonen).

Goal pace Goal marathon pace (per mile) Fixed for the cycle. Drives long-run, marathon-pace, gen-aerobic, and recovery targets. Revise only after a strong tune-up result or extended setback (Table 8.3).

Current fitness

Refresh after each tune-up race. These drive LT and V̇O₂max paces only — long-run, MP, gen-aerobic, and recovery stay locked to goal MP above. As fitness improves, your HR zones produce faster paces automatically — no manual update needed.

Recent 5K race time Drives V̇O₂max interval pace. Refresh after every tune-up race or 5K. Recent 10K race time Drives lactate threshold (LT) pace. Refresh after every tune-up race.

Strength schedule

Pick which weekdays show the tendon-prehab strength block (calf raises, split squats, tib raises) in the day detail. Suggested: Tue + Sun — post-quality-day placement so HSR doesn't precede a hard run. Clear all checkboxes to hide the block.

Power Critical power (watts) optional From a recent CP test or auto-detected by your power meter. Per-workout watt targets are entered in Derived targets below.

Run-streams chart Min effort-band duration (seconds) optional Bands shorter than this absorb into a lower-zone neighbor, hiding noisy spikes. Default 4 s. Set to 0 to disable filtering and see every flicker.

Strava

Pulls Run activities from Strava (fed automatically by your Garmin watch). Webhooks push new runs in real time; Sync now backfills history.

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From overrides the start date for one click — leave blank to resume from the last sync (or pull all history on first sync).

Training plans

Each row is a marathon training cycle — schedule plus race date. The plan whose window covers today is your active plan; the calendar follows it. Add historical plans here to keep their stats in your records.

Reference

Quick-access summaries from Advanced Marathoning (Pfitzinger & Douglas, 4th ed.). Click any section to expand.