Run and Chill · MunichMarathon München by Brooks · 11 Oct 2026
Munich Marathon Plan.
A 20-week, recovery-first training plan for runners already covering ~30 km a week and chasing their first marathon. Every session mapped out, day by day, with the unglamorous half - sleep, fuelling, rest - built in from the start.
20Weeks, one page each
2xStrength per week
42.2Km race day
34Pages, print-ready
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.