Marathon Training

Marathon Training

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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.

Schedule Training plan Saves automatically. Race date Drives the calendar's countdown and program start.

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.

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.

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).

At a glance

Personal targets

Reference