Radisson Blu Larnaka International Marathon
15 November 2026 · CY · Road
What TrailSplits knows
Beta training plan
Your 7-week training plan
The organizer-confirmed date and distance shape this generic plan. Vertical targets stay blank until course elevation is verified.
6 weeks and 2 days cannot replace a full build. This plan preserves existing fitness, rehearses race demands and tapers.
Proceed only if the stated recent training genuinely reflects your current preparation.
Use it for race-effort sessions and race day. Easy runs stay easy whatever the goal; the plan's efforts come from how you run now.
Default starting point: 35 stable km/week, longest recent outing 18 km, 4 running days/week, aiming to finish well.
No connected training history is used. Unanswered details remain conservative assumptions.
No account needed. A kept plan stays on this browser until its storage is cleared; find it under My kept plans, where you can also change single weeks.
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Plan assumptions and limits
- Road race: the plan is distance-driven and no vertical target is prescribed.
- Short-runway maintenance mode does not raise weekly load above the stated stable starting point.
- Only 6 weeks and 2 days are available instead of the normal 16 weeks; this is a compressed, finish-focused build.
- Generic planning guidance from race facts and stated training — not medical care or individual coaching.
- Training distances and durations are approximate alternatives, not pace targets. Use current effort, not a hoped-for finish time. Repeat or shorten a week if recovery is poor; do not make up missed sessions.
Week 1: Build consistent easy running19.9 km; long run 16 km
- Long run
100 min (about 15.9 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Recovery run or hike
25 min (about 4 km). Keep this genuinely easy, or substitute an easy hike.
Week 2: Build consistent easy running35.1 km; long run 16 km
- Rest
Rest or gentle mobility.
- Easy run + strides
40 min (about 6.4 km). Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
- Easy run
55 min (about 8.8 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
100 min (about 15.9 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Recovery run or hike
25 min (about 4 km). Keep this genuinely easy, or substitute an easy hike.
Week 3: Grow the long run; keep the other runs easy35.1 km; long run 16 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
45 min (about 7.2 km). Start with 10 minutes easy. Then 3 x 6 minutes at a steady effort, about what you expect to hold on race day, with 3 minutes easy between. Finish with at least 10 minutes easy.
- Easy run
45 min (about 7.2 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
100 min (about 15.9 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Recovery run or hike
30 min (about 4.8 km). Keep this genuinely easy, or substitute an easy hike.
Week 4: Your longest runs, still at an easy effort35.1 km; long run 17.5 km
- Rest
Rest or gentle mobility.
- Easy aerobic run
45 min (about 7.2 km). Conversational running. Today stays easy.
- Easy run
35 min (about 5.6 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
110 min (about 17.5 km). Use race-like terrain where practical, but keep the overall effort controlled. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Recovery run or hike
30 min (about 4.8 km). Keep this genuinely easy, or substitute an easy hike.
Week 5: Reduce fatigue while retaining a small intensity reminder24.3 km; long run 10 km
- Rest
Rest or gentle mobility.
- Short race-effort reminder
30 min (about 4.7 km). Start with 10 minutes easy. Then 3 x 2 minutes at controlled race effort, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
- Easy run
35 min (about 5.5 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
65 min (about 10.2 km). Keep this comfortable and finish with plenty in reserve. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
- Recovery run or hike
25 min (about 3.9 km). Keep this genuinely easy, or substitute an easy hike.
Week 6: Reduce fatigue while retaining a small intensity reminder19.1 km; long run 6.5 km
- Rest
Rest or gentle mobility.
- Short race-effort reminder
30 min (about 4.8 km). Start with 10 minutes easy. Then 3 x 2 minutes at controlled race effort, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
- Easy run
30 min (about 4.8 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
40 min (about 6.3 km). Keep this comfortable and finish with plenty in reserve. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
- Recovery run or hike
20 min (about 3.2 km). Keep this genuinely easy, or substitute an easy hike.
Week 7: Arrive rested; avoid last-minute fitness work12 km before the race
- Easy run
35 min (about 5.6 km). Keep this short and conversational. The goal is freshness, not fitness.
- Easy pre-race run
25 min (about 4 km). Run conversationally. If already familiar, include a few relaxed strides with full recovery; otherwise stay easy.
- Optional shakeout
15 min (about 2.4 km). Rest, or jog very easily if that reliably helps you feel better.
- Race day
Run the 42.2 km as planned: start controlled and use the fuelling and kit rehearsed in training. Afterwards: rest or walk for two or three days, then short easy runs only, with no hard running for about two weeks.