Marathon training plan template

Steps in this flowchart

• Register for marathon
• Can run 30 km per week comfortably?
• Base building: 6-8 weeks easy running
• Pick a 16-20 week plan & goal pace
• Weekly long run, building 1-2 km per week
• Midweek tempo & interval sessions
• Strength training & rest days
• Pain or injury signs?
• Rest, cross-train & see physio
• Missed more than 2 weeks?
• Adjust goal pace or switch race
• Peak long run of 30-35 km done?
• Practise race-day fuelling & gear
• 3 week taper: cut volume 20-50 percent
• Race week: carb load & sleep
• Race day: start at goal pace
• Recovery week
• Marathon finished

How to use this flowchart template

1. Click Open in the editor. The flowchart opens on a new page in FlowDiagram — nothing is uploaded and there is no sign-up.
2. Rename, add or delete shapes and drag them where you want; connectors stay attached as things move.
3. Drop in vendor logos from the library — 1,160 of them, including every AWS, Azure and Google Cloud service icon — or restyle it with the colour and theme controls.
4. Prefer text? Edit the Mermaid source below and paste it in through ☰ → Import diagram (see the Mermaid editor); it imports as an editable diagram.
5. Export to PNG, SVG or PDF, or press Ctrl+L for a link that carries the whole diagram.

Mermaid source

The whole template is the text below. Paste it into FlowDiagram, keep it in Git next to the code it describes, or hand it to an AI assistant to extend.

flowchart TD
  A((Register for marathon)) --> B{Can run 30 km per week comfortably?}
  B -->|No| C[Base building: 6-8 weeks easy running]
  C --> B
  B -->|Yes| D[Pick a 16-20 week plan & goal pace]
  D --> E[Weekly long run, building 1-2 km per week]
  E --> F[Midweek tempo & interval sessions]
  F --> G[Strength training & rest days]
  G --> H{Pain or injury signs?}
  H -->|Yes| I[Rest, cross-train & see physio]
  I --> J{Missed more than 2 weeks?}
  J -->|Yes| K[Adjust goal pace or switch race]
  J -->|No| E
  K --> E
  H -->|No| L{Peak long run of 30-35 km done?}
  L -->|No| E
  L -->|Yes| M[Practise race-day fuelling & gear]
  M --> N[3 week taper: cut volume 20-50 percent]
  N --> O[Race week: carb load & sleep]
  O --> P[Race day: start at goal pace]
  P --> Q[Recovery week]
  Q --> R((Marathon finished))

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