Marathon Build · 15 Weeks

TCS Amsterdam Marathon

Sunday 18 October 2026 · Target sub-2:36:00 (5:57/mi · 3:42/km)

Base Threshold intro Peak Sharpen Taper Race week

Easy

7:30-8:15/mi

Steady

6:45-7:00/mi

Threshold

5:40-5:45/mi

Marathon

5:55-6:00/mi

Track rep

5:10-5:20/mi

Friday is a full rest day across all 15 weeks, no running, no S&C. It sits after Thursday's hard session and before the weekend's key work.
All track WU/CD standardized to 2mi each side (AM and PM), from Week 5 onward. Other easy days trim slightly to compensate.
Weeks 1-4: AM easy jog added before your usual Tuesday evening track session, to build running frequency. Other days trim to compensate.
Week 9: Half marathon (6 Sept), B-goal, raced hard. No hard taper into it, Tuesday double-threshold and Thursday MP tempo stay as normal. Saturday stays light. Sunday is WU/CD + race, with an optional easy evening double for volume.

Double-threshold Tuesday (from Week 5): AM session is longer/slower reps at threshold pace, PM track session is shorter/faster reps at the same effort. Neither is maximal, the point is volume at threshold without a max-effort recovery cost.

Load management: weekly increases capped around 10%, cutback weeks at 3, 7 and 10. Given the plantar fasciitis history, if it flares, drop the AM threshold rep first and protect the long run before cutting anything else.

Tap any week to expand it, tap a day for full session detail.