Marathon Training Ledger

Template Overview

Endurance running performance is built through disciplined aerobic consistency rather than reckless anaerobic exhaustion. Following the 80/20 polarized training model popularized by Dr. Stephen Seiler and Matt Fitzgerald, the Marathon Training Ledger structures weekly running blocks. It balances low-intensity Zone 2 long runs, lactate threshold tempos, track intervals, carbohydrate fueling experiments, and running shoe wear logs in clean Markdown.

Markdown Template Structure

Copy the block below or click Download .md File to add this template directly to your personal vault:

---
title: "Training Block: [Race Name / Target Date] — Week [Number]"
date_initiated: [YYYY-MM-DD]
target_race_distance: "[Marathon 42.2km / Half Marathon 21.1km]"
target_race_finish_time: "[e.g., Sub-3:30:00 / Sub-4:00:00]"
current_week_number: [e.g., Week 8 of 16]
planned_weekly_distance_km: [Number]
actual_weekly_distance_km: [Number]
tags: [running, marathon, endurance, fitness, athletics, zone-2]
---

# Marathon Training Ledger — [Race Name] Week [Number]

## 1. Weekly Training Architecture & Goals
- **Target Race:** `[Marathon Name, City, Date]`
- **Goal Finish Time:** 3:29:59 (Pace: 4:58 min/km or 8:00 min/mile).
- **Current Training Phase:** Aerobic Base Building / Lactate Threshold / Peak Long Run / Taper.
- **Weekly Mileage Target:** 65.0 km across 5 scheduled running days.

## 2. Daily Workout Execution Ledger
| Day | Workout Classification | Planned Dist | Actual Dist | Avg Pace | Avg Heart Rate | Perceived Effort (RPE 1-10) | Shoe Model Used | Workout Notes & Sensation |
|---|---|---|---|---|---|---|---|---|
| Mon | Rest / Active Mobility | 0 km | 0 km | N/A | N/A | 1 / 10 | N/A | 20 mins foam rolling and hip mobility |
| Tue | Zone 2 Aerobic Base | 10 km | 10.2 km | 5:35 /km | 138 bpm | 4 / 10 | Saucony Triumph 22 | Smooth, nasal breathing throughout |
| Wed | Threshold Tempo (3x2km) | 12 km | 12.0 km | 4:45 /km | 168 bpm | 7 / 10 | Endorphin Speed 4 | Hit target paces on all 3 intervals |
| Thu | Easy Recovery Run | 8 km | 8.1 km | 5:48 /km | 132 bpm | 3 / 10 | Saucony Triumph 22 | Kept heart rate strictly in Zone 1-2 |
| Fri | Strength & Core | 0 km | 0 km | N/A | N/A | 5 / 10 | N/A | Bulgarian split squats & calf raises |
| Sat | Progressive Long Run | 28 km | 28.5 km | 5:15 /km | 148 bpm | 7 / 10 | Endorphin Pro 4 | Tested marathon race pace last 5km |
| Sun | Recovery Walk & Shakeout | 4 km | 4.2 km | 9:30 /km | 95 bpm | 2 / 10 | Trail Shoes | Easy family stroll |

## 3. Fueling & Hydration Strategy (Sat Long Run Test)
- **Carbohydrate Intake Rate:** 60 grams carbs/hour via Maurten Hydrogel 100 gels.
- **Gel Timing:** Taken at km 7, 14, 21 with water.
- **Gastrointestinal (GI) Tolerance:** Zero nausea or cramping; energy levels stable throughout km 25-28.
- **Hydration:** 500ml water with 400mg sodium carried in handheld flask.

## 4. Shoe Wear & Mileage Tracker
- **Shoe A (Daily Trainer - Triumph 22):** Cumulative: 342 km / Max: 700 km (Good condition).
- **Shoe B (Tempo / Interval - Speed 4):** Cumulative: 185 km / Max: 500 km (Responsive).
- **Shoe C (Race Super Shoe - Pro 4):** Cumulative: 48 km / Max: 300 km (Reserved for peak long runs and race day).

## 5. Physical Vitals & Injury Prevention Scan
- **Resting Heart Rate (RHR):** 46 bpm (Baseline normal).
- **Heart Rate Variability (HRV):** 68 ms (Green / Well recovered).
- **Minor Aches:** Slight tightness in left Achilles tendon post-tempo run. Prescribed heavy eccentric heel drops.

## 6. Next Week's Adjustments
- [ ] Increase long run to 30.0 km.
- [ ] Practice race-day breakfast (oatmeal + banana + black coffee) exactly 2.5 hours before Saturday run.

Filled Real-World Example

Here is a realistic example demonstrating how this template captures actual deliberations:

---
title: "Training Block: Berlin Marathon — Week 10"
date_initiated: 2026-10-09
target_race_distance: "Marathon 42.2km"
target_race_finish_time: "Sub-3:30:00"
current_week_number: 10
planned_weekly_distance_km: 70.0
actual_weekly_distance_km: 71.2
tags: [running, marathon, endurance, fitness, athletics, zone-2]
---

# Marathon Training Ledger — Berlin Marathon Week 10

## 1. Summary
- Total Distance: 71.2 km logged across 5 runs.
- Completed 30km long run with 8km at marathon goal pace (4:55/km).

## 2. Fueling Test
- Consumed 3x Maurten gels (1 every 35 mins). Zero stomach distress.

## 3. Shoe Status
- Carbon super-shoes logged 30km; responsive cushioning verified for race day.

When to Use and When to Avoid

When to Use

• Use during 12 to 18-week training blocks for marathons, half marathons, or ultra-endurance trail races.
• Use to enforce the 80/20 polarized training ratio and prevent overtraining injuries.
• Use to test race-day carbohydrate fueling protocols and monitor running shoe degradation.

When to Avoid

• Avoid using for pure bodybuilding or powerlifting programs (use strength training log instead).
• Avoid using during post-race recovery off-seasons where running is unstructured.

On-Device AI Integration

Summarize your recording in Oyma with this local instruction:

Analyze the marathon training ledger:
1. Calculate the percentage ratio of low-intensity Zone 2 miles vs high-intensity threshold/tempo miles.
2. Evaluate the carbohydrate fueling rate (g/hr) against sports science endurance guidelines (60-90g/hr).
3. Flag any potential overtraining signals (elevated resting heart rate, recurring tendon tightness).
Output in structured Markdown.

Your data remains securely on your Mac with zero cloud exposure.