FM
Training Plan
Sub 4:30 · 42.195 km
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Event detail level
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Preview — first 3 events
Full Marathon
Sub 4:30
Miftah
·
17 Weeks
·
Jun 29 – Oct 25, 2026
·
Target Pace 6:23 /km
0% complete
0
km Logged
0%
Completion
0
Sessions Done
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Avg HR
Heart Rate Zones — LTHR 163 bpm
Z1 · Recovery
< 138 bpm
Very easy, fully conversational
> 6:50 /km
Z2 · Easy
139–145 bpm
Aerobic base, full sentences
6:20–6:50 /km
Z3 · Tempo
157–163 bpm
Comfortably hard, short phrases
5:20–5:30 /km
Z4 · Threshold
163–171 bpm
Hard, 1–2 words only
5:05–5:15 /km
Z5 · VO2max
171–184 bpm
Maximum effort
< 4:55 /km
Phase Overview — 20 Week Block
W1–4
Reactivation Cycle — bone protection, habit build
25–30 km/wk
W5–10
Aerobic Base — Z2 volume, long run to 18 km
32–42 km/wk
W11–15
Threshold Build — tempo, cruise intervals, HM pace
42–48 km/wk
W16–20
Peak — sharpening, taper, race day
25–45 km/wk
Recovery
Easy / Z2
Tempo / Threshold
Long Run
Strength
Rest
All
Reactivation
Aerobic Base
Threshold
Peak
Training
Analytics
Live data from logged sessions
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0
Total km Logged
0
Sessions Done
0%
Overall Completion
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Avg Heart Rate
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Avg Logged Pace
Weekly Mileage — Planned vs Logged (km)
Planned
Logged
Weekly Completion Rate (%)
Monthly Mileage (km)
Monthly Completion Rate (%)
Average Heart Rate per Session (bpm)