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Marathon Training AI Prompt

Generate a marathon training schedule prompt

Race Distance

Target Record

Finish Only

Runner Level

Beginner

Training Duration - Weeks

Available Days

Effective choice for balanced marathon preparation

Current weekly mileage

Recent longest distancewithin the last 1-2 months

Please provide the response in English.

Please generate a systematic and consistent week-by-week training plan in a table format based on the following runner information:

**1. Race & Goal:**
* Race Distance: 42.195
* Goal: Target Time: 4 hours 0 minutes 0 seconds
* Preferred Units: kilometers

**2. Runner Profile:**
* Experience Level: Beginner
* Current Weekly Mileage: 40 (kilometers)
* Longest Recent Run (within the last 1-2 months): 21.0975 (kilometers)

**3. Training Availability:**
* Total Training Duration: 16 weeks
* Selected Training Days: Mon, Wed, Fri, Sat - Schedule workouts *only* on these specific days.

**Requirements for the Plan:**
1.  Present the output as a **week-by-week table**. Columns must include: **Week #, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday** (showing workout type and distance/duration in kilometers for scheduled days, or "Rest" for non-selected days), and **Total Weekly Mileage** (in kilometers).
2.  Ensure **gradual and sensible progression** of weekly mileage and the weekly long run distance.
3.  Intelligently distribute workout types across the **Mon, Wed, Fri, Sat**. Schedule rest days on all non-selected days.
4.  Include essential workouts: **Long Runs** (schedule strategically, considering weekend days if selected among training days), **Easy Runs**, and appropriate **Quality Sessions** (e.g., Tempo runs, Interval training) suitable for the specified Goal and Experience Level.
5.  Implement a standard **Taper Period** (reduced training volume) for the final 2-3 weeks before the race.
6.  If a specific Target Time is provided in Target Time: 4 hours 0 minutes 0 seconds, **calculate and provide specific target training paces** (e.g., for Easy Runs, Long Runs, Tempo Runs, Interval Runs). **These paces are a required part of the output.** Ideally, include relevant paces directly within the weekly schedule descriptions (e.g., 'Tempo Run: 6 kilometers @ X:XX/kilometers pace') or list them clearly in a separate summary table accompanying the main schedule.
7.  The generated plan must be **systematic, internally consistent, and follow generally accepted training principles** suitable for preparing for a 42.195 kilometers race.