Pfitzinger training intensities
Pete Pfitzinger and Scott Douglas’s Advanced Marathoning prescribes each run type by pace relative to goal marathon pace and by heart rate. These are the ranges from Pfitzinger’s own training materials:
| Run type | % max HR | % HR reserve | Pace guidance |
|---|---|---|---|
| Recovery | <76 % | <70 % | Slowest runs of the week |
| General aerobic | 70–81 % | 61–75 % | 15–25 % slower than marathon pace |
| Long / medium-long | 74–84 % | 65–78 % | 10–20 % slower than goal marathon pace |
| Marathon pace | 79–88 % | 73–84 % | Goal marathon pace |
| Lactate threshold | 82–91 % | 77–88 % | About 15K to half-marathon race pace |
| VO2max | 93–98 % | 91–96 % | About 5K race pace |
Less fit runners sit at the lower end of each heart-rate range and well-trained runners at the upper end.
Paces for common goals
| Goal | MP /mi | General aerobic /mi | Long run /mi | LT /mi | VO2max /mi |
|---|---|---|---|---|---|
| 2:45:00 | 6:18 | 7:14–7:52 | 6:55–7:33 | 6:01–5:53 | 5:33 |
| 3:00:00 | 6:52 | 7:54–8:35 | 7:33–8:14 | 6:35–6:26 | 6:03 |
| 3:15:00 | 7:26 | 8:33–9:18 | 8:11–8:55 | 7:09–6:59 | 6:34 |
| 3:30:00 | 8:01 | 9:13–10:01 | 8:49–9:37 | 7:43–7:32 | 7:05 |
| 3:45:00 | 8:35 | 9:52–10:44 | 9:26–10:18 | 8:17–8:06 | 7:36 |
| 4:00:00 | 9:09 | 10:32–11:27 | 10:04–10:59 | 8:51–8:39 | 8:07 |
| 4:30:00 | 10:18 | 11:51–12:52 | 11:20–12:21 | 10:01–9:48 | 9:10 |
LT and VO2max paces are estimated from the race fitness that your goal implies (Daniels & Gilbert VDOT equations), because Pfitzinger defines them as race-pace equivalents.
What 18/55, 18/70 and 18/85 mean
Pfitzinger plans are named weeks / peak weekly miles. 18/55 is an 18-week plan peaking at 55 miles (89 km); 18/70 peaks at 70 miles (113 km); 18/85 at 85 miles (137 km). There are matching 12-week plans for runners coming off another block. Choose the plan whose early weeks are close to what you already run, and set your start date with the training start date calculator.
Medium-long runs
A midweek run of 11–15 miles (18–24 km) at general aerobic to long-run pace — a signature of Pfitzinger plans.
LT runs
Continuous tempo runs of 4–7 miles at lactate-threshold pace, or LT intervals.
MP long runs
Long runs with 8–14 miles at goal marathon pace to rehearse race day.
VO2max sessions
600 m–1600 m repeats at 5K pace in the later build.
Compare with the Hansons method paces or Daniels VDOT paces. This calculator is not affiliated with Pete Pfitzinger; for the full plans see Advanced Marathoning.
Last reviewed: September 2026 · Health disclaimer