| name | train-for-marathon |
| description | Complete marathon training workflow covering base building, progressive training, peak preparation, taper strategy, race execution, and recovery for finishing your first or fastest 26.2 miles.
Use when the user wants to train for marathon or needs a structured multi-step process for this goal.
Do NOT use when the request is a single-step task or requires professional advice beyond educational guidance. |
| license | Apache-2.0 |
| type | workflow |
| skills | running-coach workout-planner sports-nutrition injury-rehab |
| trigger_phrases | I want to run a marathon help me train for a marathon marathon training plan how to prepare for 26.2 miles first marathon training run a marathon in six months |
| metadata | {"author":"foundry-skills","version":"1.0.0","tags":"running fitness step-by-step planning","category":"life-event","depends":"running-coach workout-planner sports-nutrition injury-rehab","disclaimer":"not-medical-advice","difficulty":"intermediate"} |
Train For Marathon
This workflow references health and fitness information for educational purposes only. It is not medical advice. Consult a qualified healthcare provider before starting any fitness or nutrition program.
Estimated time: 16-24 weeks
This workflow takes you from your current running level through a structured
marathon training plan covering six phases: base building, progressive training,
peak weeks, taper, race day, and recovery. Whether this is your first marathon
or you are chasing a personal record, the workflow adapts to your experience
and goals.
Marathon training is a months-long commitment that demands consistency in
running, nutrition, sleep, and injury prevention. This workflow ensures none
of those pillars is neglected.
By the end of this workflow you will have: a solid aerobic base, a progressive
training plan, a fueling strategy tested in training, a taper plan, a race
day execution strategy, and a recovery protocol.
DISCLAIMER: This workflow provides general fitness guidance for
educational purposes. It is not medical advice. Consult a physician before
beginning a marathon training program, especially if you have cardiovascular
conditions, joint issues, or have been sedentary. Stop running if you
experience chest pain, dizziness, or unusual joint pain and seek medical
attention.
When to Use
- User wants to train for marathon
- User needs a structured, step-by-step process for train for marathon
- User wants to run a marathon
- User wants to train for a marathon
- marathon training plan
- Do NOT use when: the request is outside the scope of train for marathon or requires professional advice beyond educational guidance
- Do NOT use for single-step tasks that one atomic skill can handle independently
Prerequisites
Before starting this workflow, ensure:
- Ability to run at least 3-5 miles continuously (or willingness to build to this first)
- 4-6 days per week available for training (including one long run day)
- A target marathon event with at least 16 weeks lead time (20+ weeks preferred)
- Running shoes properly fitted (visit a specialty running store)
- Willingness to follow a plan and not skip steps
Steps
Step 1: Build Your Aerobic Base (uses: running-coach)
build the aerobic foundation that all marathon
training depends on. Skipping this phase is the most common training mistake.
- Input: Current running ability (weekly mileage, longest recent run, pace), Running history and experience level, Any current or past injuries
- Output: Current fitness level and running ability, Target finish time or completion goal with rationale, Weekly mileage progression to build aerobic base
