Run and Chill · MunichMarathon München by Brooks · 11 Oct 2026
Marathon Plan.
A 20-week, recovery-first training plan for runners already covering ~30 km a week and chasing a marathon. Every session mapped out, day by day, with the unglamorous half - sleep, fuelling, rest - built in from the start. It is timed to the Munich Marathon (11 Oct 2026), and shifts to any marathon - just slide the weeks to your own race date.
What's inside
- All 20 weeks, every single day mapped out, one week per page to print and annotate
- A recovery-first structure: every hard session has an easy or rest day on each side
- Training pace reference table from your 5K/10K time
- A full recovery manual and daily foam-rolling routine
- Nutrition and race-day fuelling strategy, including a gel-by-gel plan
- Caffeine dosing by body weight
- A pain protocol and common-injury quick reference
- A mental race plan for all four blocks of the marathon
- A race-morning timeline and what-to-bring checklist
- An after-the-marathon recovery and reverse-taper guide
- An AI adaptation prompt to adjust any week when life gets in the way
Designed by human coaches using evidence-based marathon preparation. Delivered as a print-ready PDF, emailed to you the moment your payment goes through.
It lives in your schedule too
This isn't just a PDF. Log in at runandchill.de/schedule and every day of your plan shows right in the Run and Chill calendar, colour-coded runs, strength and rest. Your Wednesday and Sunday fold into the group sessions, so you follow your plan and train with the crew at the same time.
