Neujahrsmarathon Zürich
31 December 2026 · CH · Road
What TrailSplits knows
Beta training plan
Your 13-week training plan
The calendar-listed date and distance shape this generic plan. Verify the date before committing; vertical targets stay blank until course elevation is verified.
12 weeks and 6 days are available instead of the normal 16. The plan stays conservative rather than cramming the missing weeks.
Keep the goal finish-focused and do not increase volume faster because the race is close.
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.
The plan starts 5 October 2026, 1 weeks from now. Until then, easy running at your usual volume keeps you ready for week 1; the season planner can fill those weeks with base training.
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.
Calendar
Choose a subscription that refreshes, or download a one-time copy.
Make this plan fit me better (optional)
Change only what you know. The preparation check and plan update immediately, without an account.
Still being enriched: organizer date confirmation and course elevation or GPX. Future previews may use new evidence; kept copies remain unchanged.
Plan assumptions and limits
- Road race: the plan is distance-driven and no vertical target is prescribed.
- Only 12 weeks and 6 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 running35 km; long run 16 km
- Rest
Rest or gentle mobility.
- Easy run + strides
35 min (about 5.6 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
60 min (about 9.5 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 2: Build consistent easy running36.9 km; long run 15.5 km
- Rest
Rest or gentle mobility.
- Easy run + strides
40 min (about 6.3 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
65 min (about 10.2 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
100 min (about 15.7 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 4.7 km). Keep this genuinely easy, or substitute an easy hike.
Week 3: Build consistent easy running39 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
70 min (about 11.1 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
35 min (about 5.6 km). Keep this genuinely easy, or substitute an easy hike.
Week 4: Absorb the work: reduce volume, keep frequency gentle32.1 km; long run 12.5 km
- Rest
Rest or gentle mobility.
- Easy run + relaxed strides
35 min (about 5.5 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
60 min (about 9.4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
80 min (about 12.5 km). Build relaxed time on feet at conversational effort. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
- Recovery run or hike
30 min (about 4.7 km). Keep this genuinely easy, or substitute an easy hike.
Week 5: Grow the long run; keep the other runs easy40.7 km; long run 17.5 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
50 min (about 8 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
60 min (about 9.6 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
110 min (about 17.5 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
35 min (about 5.6 km). Keep this genuinely easy, or substitute an easy hike.
Week 6: Grow the long run; keep the other runs easy46.1 km; long run 19.5 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
60 min (about 9.7 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
65 min (about 10.5 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
120 min (about 19.4 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
40 min (about 6.5 km). Keep this genuinely easy, or substitute an easy hike.
Week 7: Grow the long run; keep the other runs easy48 km; long run 21 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
60 min (about 9.6 km). Start with 10 minutes easy. Then 3 x 8 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
70 min (about 11.2 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
130 min (about 20.8 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
40 min (about 6.4 km). Keep this genuinely easy, or substitute an easy hike.
Week 8: Absorb the work: reduce volume, keep frequency gentle39 km; long run 16 km
- Rest
Rest or gentle mobility.
- Easy run + relaxed 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
70 min (about 11.1 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
35 min (about 5.6 km). Keep this genuinely easy, or substitute an easy hike.
Week 9: Your longest runs, still at an easy effort50.9 km; long run 22.5 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
60 min (about 9.7 km). Start with 10 minutes easy. Then 2 x 12 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
70 min (about 11.3 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
140 min (about 22.6 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
45 min (about 7.3 km). Keep this genuinely easy, or substitute an easy hike.
Week 10: Your longest runs, still at an easy effort53.9 km; long run 24.5 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
65 min (about 10.3 km). Start with 10 minutes easy. Then 2 x 12 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
75 min (about 11.9 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
155 min (about 24.6 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
45 min (about 7.1 km). Keep this genuinely easy, or substitute an easy hike.
Week 11: Reduce fatigue while retaining a small intensity reminder41 km; long run 16 km
- Rest
Rest or gentle mobility.
- Short race-effort reminder
45 min (about 7.2 km). Start with 10 minutes easy. Then 4 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
75 min (about 12.1 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
100 min (about 16.1 km). Keep this comfortable and finish with plenty in reserve. 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
35 min (about 5.6 km). Keep this genuinely easy, or substitute an easy hike.
Week 12: Reduce fatigue while retaining a small intensity reminder30 km; long run 10.5 km
- Rest
Rest or gentle mobility.
- Short race-effort reminder
30 min (about 4.9 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
65 min (about 10.5 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
65 min (about 10.5 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 4.1 km). Keep this genuinely easy, or substitute an easy hike.
Week 13: Arrive rested; avoid last-minute fitness work14.2 km before the race
- Easy run
35 min (about 5.5 km). Keep this short and conversational. The goal is freshness, not fitness.
- Easy pre-race run
35 min (about 5.5 km). Run conversationally. If already familiar, include a few relaxed strides with full recovery; otherwise stay easy.
- Optional shakeout
20 min (about 3.2 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.
- Post-race recovery
Prioritize rest, food, fluids and gentle movement; do not schedule a workout by default.
- Optional easy movement
Walk or move very easily only if it feels restorative. A return to running is individual.