Rio Marathon Challenge

About the plan

An 18-week plan tailored to the 2026 Rio Marathon Challenge, in which the athlete runs the half marathon on Saturday and the marathon on Sunday. This is a unique challenge that requires specific preparation: back-to-back workouts (long runs on consecutive days) simulate the accumulated fatigue of running 39 miles (63 km) over two days. The plan was designed for a runner aiming for a sub-4-hour marathon (5:41/km pace, or 9:09/mile). Plan structure: Weeks 1–6 (Base): Gradual aerobic build, 24–37 miles (38–60 km) per week Weeks 7–11 (Build): Introduction of back-to-backs, threshold work, 31–47 miles (50–75 km) per week Weeks 12–15 (Peak): Maximum volume of 47 miles (75 km), marathon-pace-specific workouts, full challenge simulation Weeks 16–18 (Taper): Reduction for race day, intensity maintained Rest days: Monday and Friday Training days: Tuesday, Wednesday, Thursday, Saturday, Sunday