Marathon Architect
Generate. Train. Finish.
Easy Run
True recovery. Starts slow and naturally quickens as your fitness improves. Goal: Aerobic Base.
Tempo Run
"Comfortably Hard". Faster than goal pace (Threshold). Goal: Speed Endurance.
Long Run
The anchor. Starts easy, finishes steady. 15-30s slower than Goal Pace. Goal: Distance Adaptation.
Progression
Distances ramp up weekly. Paces tighten as fitness improves. Trust the volume.
The Science of the Build
Stop guessing your weekly mileage. The Invigorate Marathon Architect is a dynamic training tool designed to build a bespoke schedule for your specific race goals. Unlike static PDFs that don't adapt to your life, our algorithm uses your current fitness level and goal finish time to calculate the exact paces you need to run to cross the finish line injury-free.
Whether you are a first-timer aiming to finish or an advanced runner chasing a BQ (Boston Qualifier), this tool scales the volume and intensity to match your physiology.
How to Use This Tool
- Set Your Goal: Enter your target marathon time (e.g., 4:00) and your race date.
- Assess Your Level: Choose from Couch, Beginner, Intermediate, or Advanced to ensure safe mileage progression.
- Customize Your Week: Select how many days you can run (3-6 days/week) and which day you prefer for your Long Run.
- Generate & Print: Instantly view your roadmap, complete with specific pacing for every Tempo, Easy, and Long run.
Why "Cookie-Cutter" Plans Fail
Most free marathon plans are rigid. They assume everyone recovers at the same speed and has Sundays off. The Marathon Architect is different because it prioritizes progressive overload without breaking you.
- Smart Tapering: Automatically reduces volume in the final 3 weeks to ensure you reach the start line fresh.
- Dynamic Pacing: Calculates your exact training zones (Easy vs. Tempo) so you don't train in the "grey zone."
- Life-Friendly: Adjusts the schedule to fit your calendar, not the other way around.
Frequently Asked Questions
How long should a marathon training plan be?
Most physiologists recommend a build-up of 16 to 20 weeks. This allows enough time to safely increase your "Long Run" from a baseline of 6-8 miles up to a peak of 20-22 miles without risking overuse injuries like shin splints.
What is the difference between "Tempo" and "Easy" runs?
Easy Runs are done at a conversational pace (60-90s slower than goal pace) to build aerobic capacity. Tempo Runs are done at "Threshold Pace" (comfortably hard) to improve your body's ability to clear lactate, allowing you to run faster for longer.
Do I need electrolytes for every run?
For runs under 60 minutes, water is usually sufficient. However, for Long Runs (90+ mins) and high-intensity sessions, your body loses critical sodium and magnesium. Neglecting hydration can lead to cramping and "The Wall" at mile 20. Check our Free Hydration Calculator to see exactly how much you need.