Pfitzinger & Douglas · Advanced Marathoning · 18/55

RPH
Marathon
Planner

11 Oct Race day
18 wks Duration
~84 km Peak week
2:59:59 Goal time
— Days to go
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Goal time
h m s
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Training Plan
18 weeks · paces · key · weekly breakdown
Paces
Easy
5:00–5:30
min/km
Long run
4:50–5:15
min/km
Lactate threshold
4:03–4:10
min/km
Marathon pace
4:16
min/km
VO2 Max
3:45–3:50
min/km
Key
Key
Easy
Long run
Lactate threshold
Marathon pace
VO2 max
Race
S&C
Swim
Bike
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Swim Programme · 25m pool

18-Week Swim
Programme

18Sessions
2.5 kmAvg distance
3Phases
25 mPool length
One session per week building aerobic capacity, efficiency, and lactate tolerance. Designed to complement marathon training without adding impact load. Equipment required: fins · pull buoy · paddles.
Phase
Intensity

Garmin Connect
Workouts

Every running session from the 18/55 plan, formatted as Garmin Connect workout JSON. Copy the JSON and import it directly into Garmin Connect's workout builder — structured steps, pace targets, and intervals all pre-filled.

How to import
1
Click Copy JSON on any session below
2
Open connect.garmin.com → Training → Workouts → Create
3
Install the Share Garmin Workout Chrome extension, then use it to paste & import
4
Or use Download JSON with the python-garminconnect library to bulk-import all sessions
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