Shanghai Marahon preparation
Program progress
Day 149 of 196
The program is well underway. If you already have a strong base and lots of running experience, you might still be able to catch up. Contact us on WhatsApp and we’ll see if it’s a good fit.
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until 31 May
Preparation phase
Join the Shanghai Marathon Preparation Program anytime before the start. You will get immediate access to a PDF roadmap to set up your training. Enter the preparation phase with easy runs, light strength, and habit building to get ready for the main start of the program. We will also add you to the group chat so you stay in touch with other Shanghai Marathon runners and coaches
until 31 May
Preparation phase
Join the Shanghai Marathon Preparation Program anytime before the start. You will get immediate access to a PDF roadmap to set up your training. Enter the preparation phase with easy runs, light strength, and habit building to get ready for the main start of the program. We will also add you to the group chat so you stay in touch with other Shanghai Marathon runners and coaches
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31 May
Group call with the Head Coach
Set-up call explaining how the Shanghai Marathon training works: how to follow the plan, how to adapt it to your life, training basics, structure, and Q&A. We start the journey towards your goal!
31 May
Group call with the Head Coach
Set-up call explaining how the Shanghai Marathon training works: how to follow the plan, how to adapt it to your life, training basics, structure, and Q&A. We start the journey towards your goal!
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31 May
Start of the Shanghai Marathon Preparation program
Official start of your online marathon training program for the Shanghai Marathon 2026.
31 May
Start of the Shanghai Marathon Preparation program
Official start of your online marathon training program for the Shanghai Marathon 2026.
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1 June – 28 June
Base I
Real training starts. We build an aerobic foundation with easy running and focus on strength work. A strong base will help you reach a higher level later.
1 June – 28 June
Base I
Real training starts. We build an aerobic foundation with easy running and focus on strength work. A strong base will help you reach a higher level later.
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28 June
10K tempo run
First controlled effort to set your intensity zones by pace and heart rate. We get an early idea of your marathon target and adjust the numbers in your training plan.
28 June
10K tempo run
First controlled effort to set your intensity zones by pace and heart rate. We get an early idea of your marathon target and adjust the numbers in your training plan.
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28 June
Group call with the Head Coach
Technique analysis, running economy review, and discussion about how to improve movement efficiency during training.
28 June
Group call with the Head Coach
Technique analysis, running economy review, and discussion about how to improve movement efficiency during training.
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29 June – 26 July
Base II
We add some speed work and plyometrics to your strength training while continuing to build aerobic endurance towards the Shanghai Marathon. Some running intensity is introduced.
29 June – 26 July
Base II
We add some speed work and plyometrics to your strength training while continuing to build aerobic endurance towards the Shanghai Marathon. Some running intensity is introduced.
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26 July
5K time trial
First real race effort to update your training zones, estimate VO2max, and adjust your goals.
26 July
5K time trial
First real race effort to update your training zones, estimate VO2max, and adjust your goals.
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26 July
Group call with the Head Coach
Nutrition session covering fueling, hydration, recovery, and race nutrition basics for marathon preparation.
26 July
Group call with the Head Coach
Nutrition session covering fueling, hydration, recovery, and race nutrition basics for marathon preparation.
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27 July – 23 August
Base III
Final stage of the base period. Focus on muscular endurance and gradually increasing intensity in running workouts.
27 July – 23 August
Base III
Final stage of the base period. Focus on muscular endurance and gradually increasing intensity in running workouts.
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23 August
10K training race
Things get real. We test your performance and confirm your base level. From here, you start getting faster.
23 August
10K training race
Things get real. We test your performance and confirm your base level. From here, you start getting faster.
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23 August
Group call with the Head Coach
Review base phase results and prepare for the next stage: the build period.
23 August
Group call with the Head Coach
Review base phase results and prepare for the next stage: the build period.
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24 August – 18 October
Build I
Focus on improving VO2max while maintaining mileage and increasing long run distance. Strength work is gradually replaced with intense running.
24 August – 18 October
Build I
Focus on improving VO2max while maintaining mileage and increasing long run distance. Strength work is gradually replaced with intense running.
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20 September
Group call with the Head Coach
Review race results, discuss progress, and prepare for the next training phase towards the Shanghai Marathon.
20 September
Group call with the Head Coach
Review race results, discuss progress, and prepare for the next training phase towards the Shanghai Marathon.
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20 September
Half marathon race
Key race to update the training zones and set up the final strategy for the marathon.
20 September
Half marathon race
Key race to update the training zones and set up the final strategy for the marathon.
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18 October
Group call with the Head Coach
Confirm marathon targets, pacing strategy, and race plan. Prepare for the taper period.
18 October
Group call with the Head Coach
Confirm marathon targets, pacing strategy, and race plan. Prepare for the taper period.
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18 October
Longest long run
Final big endurance session before taper.
18 October
Longest long run
Final big endurance session before taper.
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19 October – 15 November
Build II
Marathon-specific training to improve exactly what you need for race day. You will do more long runs and extended tempo efforts to increase threshold pace.
19 October – 15 November
Build II
Marathon-specific training to improve exactly what you need for race day. You will do more long runs and extended tempo efforts to increase threshold pace.
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16 November – 29 November
Peak
Reach the sharpest race-specific work, then start reducing fatigue while keeping the legs responsive.
16 November – 29 November
Peak
Reach the sharpest race-specific work, then start reducing fatigue while keeping the legs responsive.
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30 November – 6 December
Race period
Reduce volume, stay sharp, and tune your performance for the Shanghai Marathon.
30 November – 6 December
Race period
Reduce volume, stay sharp, and tune your performance for the Shanghai Marathon.
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6 December
Shanghai Marathon
Enjoy the race and run your best marathon! Well done!
6 December
Shanghai Marathon
Enjoy the race and run your best marathon! Well done!
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7 December – 13 December
Transition period
Recover after the race with light activity and gradual return to normal training.
7 December – 13 December
Transition period
Recover after the race with light activity and gradual return to normal training.
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13 December
Online celebration
Wrap-up, share results, and celebrate the Shanghai Marathon Preparation program together! Congratulations!
13 December
Online celebration
Wrap-up, share results, and celebrate the Shanghai Marathon Preparation program together! Congratulations!
For the Shanghai Marahon preparation we use classic periodization: we start from building up the base and then build up to the peak and you perform your best on race day.
- Base: low-intensity volume + strength to build the foundation.
- Build: threshold speed/endurance and VO2max.
- Race: maximize your shape for peak performance.
- Transition: celebrate, enjoy, recover, and stay healthy.
Each week you get a clear schedule: long run, tempo or intervals, easy runs, strength workouts, and rest or cross-training so you can plan ahead and stay consistent. You can shuffle the workouts around to fit your schedule and preferences.
Every day you see exactly what to do: distance or time, pace and heart rate zones, and any drills or strength work. While long-term and weekly plans are similar for everyone, daily plan is personalized by your pace and heart rate zones.
Strength is important for runners. It helps protect your body, reduce injury risk, and makes your running feel stronger and more stable.
In this program you’ll do 1–3 strength sessions per week (bodyweight or light equipment). We focus on hips, glutes, core, and mobility—exactly where runners need support.
Every exercise is filmed in our library, so you can always see the correct form. And you don’t guess—your plan includes the exact strength workouts (which exercises, when, and how much).
During the training block you'll do simple tests reguraly so we can set and update your pace zones, heart-rate zones, threshold, and VO2 max — the numbers that actually drive your plan.
We repeat tests as you move through the block. You’ll see the progress: paces that used to feel hard get easier, HR settles where it should, and your threshold and VO2 numbers go up.
Your race strategy is clear and practical, so you know what to do on race day at Shanghai Marahon.
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Pacing plan (Plan A + Plan B)
We plan your effort for the course, and we also include what to do if conditions change or you feel off. -
Fueling strategy
You’ll know when to take fluids and energy, based on your pace and race length. -
How to deal with elevation
You’ll get simple guidance for hills so you can stay controlled and keep your rhythm. -
Other race details
Warm-up, start tactics, and recovery tips for a smooth day from beginning to finish.
Head coach writes a plan for the whole group program. He is responsible for the whole program and your progress.
Coaches and community managers support you inside the group: they answer questions, help you understand how sessions should feel, and keep you on track so you stay motivated and safe while you train.
You can ask questions in the group chat and get support from the coaches and community managers.
Anastasia Safonova
Community Manager
Passionate runner
Training alone is tough sometimes. In this program you’re not on your own: you train with other Shanghai Marahon runners. Your teammates follow the same plan so you stay motivated and get support from others and the coach.
- • Group of people with the same goal and same plan
- • Challenges and rating lists
- • Motivation and support
- • Useful information on the chat
Group Plan
Shanghai Marahon preparation
- group plan that adapts to your level
- Training Peaks account
- progress tracking and motivation
- coaches support on the WhatsApp chat
- stay in touch with other Shanghai Marahon preparation members
- Team 42 yellow T-shirt
380 AED – whole program (6.5 months)
You'll have a week to try. If you don't like it we'll return money
Personal Plan & Full Support
Shanghai Marahon preparation
- personal plan built for you only
- daily feedback and plan adjustemnts
- head coach support 24/7
- Training Peaks Pro account
- progress tracking and motivation
- Team 42 yellow and black T-shirts
1000 AED / month
What level do I need to join?
You should be able to run at least 8-10 km comfortably. If unsure, message us and we'll guide you.
Will the program fit me if I'm an advanced runner?
Yes, the plan adapts to everyone, including advanced runners. You'll get your own pace and heart rate targets for workouts. If you're looking for the most advanced and professional guidance, sign up for the Personal Planning and Full Support plan!
How many times per week do I train?
Usually 4–6 sessions per week: running, strength, and recovery.
How much time do I need per week?
From 4–5 hours at the start to 7–9 hours closer to race day.
Can I adjust the plan to my schedule?
Yes. You can move sessions during the week to fit your routine.
Will there be online calls?
Yes! There will be online calls with the head coach after entering key stages of the program, so you can check in, ask questions, and get support.
Will this program help me improve my time?
Yes. The plan is designed to improve endurance, speed, and race execution for a better result.
How do I communicate with the coach?
Through the WhatsApp group. You can ask questions and get feedback there.
Where are you located?
Our headquarters are in Dubai but the program is fully online — you can join from anywhere in the world.
What happens after the marathon?
You'll celebrate and get guidance on recovery and options for your next goal or training block.
Is the course of the Shanghai Marathon good for a fast time?
Yes. The route is flat with wide roads and long straight sections, which makes it ideal for steady pacing and strong results.
Do you prepare for weather conditions in Shanghai?
Yes. Conditions can vary from cool to mild. You’ll get guidance on pacing, hydration, and clothing for race day.
Good question. You can ask ChatGPT about it
| ChatGPT Plan | Team 42 Program |
|---|---|
One-time training plan |
Full program with structure over months |
No real accountability |
Coach + WhatsApp group keeps you consistent |
No feedback unless you come back and ask |
Ongoing feedback, support, and guidance |
No community |
Group of runners preparing for the same race |
Motivation depends on you |
External motivation (coach, group, challenges) |
No real tracking system |
Progress tracking, tests, pace/HR zones |
Generic race strategy advice |
Clear race-day pacing + fueling strategy |
No injury monitoring |
Strength + injury prevention exercises |
Static plan unless you update it manually |
Dynamic support and adjustments during program |
*this table was made by ChatGPT
Big, fast, and aiming for the world stage — the Shanghai Marathon is quickly becoming one of the most exciting races globally. Starting at the Bund and running past a mix of historic streets and futuristic skyline, it gives you a real feel of modern China in motion. The course is flat and quick, with long sections along the Huangpu River, making it perfect for strong, steady pacing. Now a candidate for the World Marathon Majors, this race is not just big — it’s rising fast.
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