Mon
EasyEasy + 6x100m Strides
8km
45m
Conversational pace. Strides at the end to keep legs sharp.
Week 11 · marathon block
The Plan
Training and nutrition aren't separate spreadsheets here. The workout calendar and the meal plan live on the same screen, so you can see fuel and effort together.
Daily targets
Calories
2,900
training day average
Protein
175g
~2.4 g/kg body mass
Carbs
420g
higher on long-run days
Fat
80g
consistent across the week
Sleep
8.0h
lights out by 22:00
Hydration
3.5L
+500ml per training hour
Training week
72.4 km planned
Tue
IntervalsVO2 — 6x800m @ 5K pace
10.4km
52m
2 km warmup → 6x800m (400m float) → 2 km cooldown.
Wed
EasyEasy Aerobic
10km
53m
Zone 2. Smooth, controlled cadence.
Thu
TempoTempo — 4x2 km @ threshold
14km
67m
4x2 km @ 1-hour race pace. 90s rest between blocks.
Fri
RecoveryRecovery Shakeout
6km
35m
Trail surface preferred. HR cap 140.
Sat
LongLong — Coastal Loop
24km
2:00
Steady aerobic effort. Practice race-day fueling.
Sun
RestRest + Mobility
—
—
45 min walk + mobility flow. Full reset.
Meal templates
Rotate options across the week. Hit macros, not perfection.
Breakfast
~480 kcal · 30P / 60C / 12F
- Overnight oats + whey + berries
- Eggs, sourdough, avocado
- Smoothie bowl + chia
Pre-run
~220 kcal · 6P / 42C / 4F
- Banana + honey
- Rice cakes + jam
- Toast + peanut butter
Lunch
~620 kcal · 45P / 70C / 16F
- Chicken rice bowl + edamame
- Turkey wrap + apple
- Tuna salad on rye
Snack
~340 kcal · 28P / 38C / 10F
- Greek yogurt + granola
- Protein bar + dates
- Cottage cheese + pineapple
Dinner
~720 kcal · 46P / 84C / 18F
- Salmon, jasmine rice, broccoli
- Sirloin, sweet potato, asparagus
- Turkey meatballs, pasta, marinara
Evening
~280 kcal · 22P / 28C / 12F
- Casein + peanut butter
- Tart cherry juice + cashews
- Greek yogurt + honey + walnuts
Block goal
Sub-3:00 marathon · Oct 11, 2026
Average target pace 4:15/km. The plan biases volume in weeks 8–14, with a 3-week taper to race day.
Weeks
11/18
Peak km
120
Race
3:00