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).

Current effort bands

Formula estimate

Personalize zones Formula, training adjustment, or threshold test

Choose one HR model for the whole site. It sets completed-run effort bands and maps every workout with an HR prescription in Derived targets, the calendar, and workout detail.

Formula Max HR or HRR Training adjustment Shift every split Threshold test Anchor T1 and T2

Uses 66 / 77 / 87% HRR when resting HR is available, otherwise 75 / 83 / 90% max HR. This is an estimate, not a measured physiological response.

Before · formula

After · formula

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. Heart-rate calibration is independent and maps to every workout target site-wide.

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).

Garmin workouts

Sends structured running workouts to Garmin Connect, where the Garmin app transfers them to your watch. This personal integration uses undocumented endpoints and may need maintenance if Garmin changes them.

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Automatic mode reacts immediately to workout, plan, and target changes, then advances the rolling window once per day. Pace and power are mutually exclusive Garmin step targets. Warm-ups, cool-downs, jog recoveries, strides, and hill sprints remain open to avoid constant alerts.

Training plans

Each row is a race-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.). Half-marathon schedules are sourced from Faster Road Racing (Pfitzinger & Latter). Click any section to expand.

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Personal targets

Training plans

Reference