12 week Marathon Training Plan, 4-5 days per week.

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12 week Marathon Training Plan, 4-5 days per week.

Author

Dr Will O'Connor

All plans by this Coach

Length

12 Weeks

Typical Week

4 Run

Longest Workout

18.02 miles

Plan Specs

running marathon intermediate advanced masters time goal hr based pace based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Welcome to the Performance Advantage Marathon training plan. This plan will run for 12 weeks and if completed appropriately will have you running to the best of your abilities.

The plan will have you build consistency in the 1st 4-week block before getting into some more demanding and marathon specific workouts.

The plan is designed to be flexible, and each week is not set in stone. The mid-week runs can be shifted to days that suit and the weekend long run can be interchanged between Saturday and Sunday.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:54

Dr Will O'Connor

Performance Advantage

I have been racing, studying and coaching endurance sports for my entire adult life. For me, endurance training isn't an afterthought or a chore, it's a way of life.

Early mornings, blisters, afternoon naps, getting excited about the latest Garmin release, that's who I am.

Sample Day 1

0:45:00
42.3TSS
Running to heart rate example

Most runners from professionals to amateurs run too fast in training. A great way to ensure you are training your aerobic system is to use a heart rate monitor.
You can use this simple calculator https://link.drwillo.com/heartratezones

Sample Day 3

0:50:00
57.4TSS
20min Tempo Run

20min gradual warm up
20min @ marathon pace 8/10 effort (threshold)
10min easy running

Sample Day 4

0:50:00
47.3TSS
45-60min Aerobic Run

Gradual warm-up with an aerobic threshold 50min and short gradual cool-down.

Sample Day 6

1:30:00
87.5TSS
Weekend Long Slow Distance (LSD)

The long run is the most important run of the week. This is where you'll build strength, fitness and stamina for the whole 42.2km.
It is not a race pace run the key here is SLOW. This means you should be able to comfortably hold a conversation with your running partner.

Sample Day 8

0:50:00
47.3TSS
45-60min Aerobic Run

Gradual warm-up with an aerobic threshold 50min and short gradual cool-down.

Sample Day 11

0:50:00
47.3TSS
45-60min Aerobic Run

Gradual warm-up with an aerobic threshold 50min and short gradual cool-down.

Sample Day 13

1:45:00
101.5TSS
Weekend Long Slow Distance (LSD)

Remember, the goal is still to complete long slow miles.

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