上海马拉松

What would it take you?

Pick the level closest to yours for an estimate of finish time on this course and the training a solid preparation needs.

A model estimate from distance, climbing and level, not a promise. Conditions, drafting and pacing move it.

IntervalCoach turns those weekly hours into a concrete plan built around your actual fitness. Start with this race as your goal

Your road to race day

Race day at 上海马拉松 is 8 weeks away. This is how a coach divides that time. The first phase starts now.

1. 01Build2 weeks · Oct 12, 2026 – Oct 25, 2026

   Progressive overload: training load climbs in waves, with harder weeks stacked on the base and planned recovery weeks that let the gains land.

2. 02Peak3 weeks · Oct 26, 2026 – Nov 15, 2026

   The hardest weeks of the plan: race-specific intensity at nearly full training load, sharpening exactly what this race asks for.

3. 03Taper2 weeks · Nov 16, 2026 – Nov 29, 2026

   Volume drops while intensity stays: short, sharp efforts keep the legs awake as fatigue drains away.

4. 04Race week1 week · Nov 30, 2026 – Dec 6, 2026

   Openers, rest and logistics. The work is done; the job now is arriving fresh.

Frequently asked questions

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