12 Week Marathon Training Plan

Author

Anne Linton MD

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 3 Run, 2 Strength, 1 X-Train

Longest Workout

20 miles

Plan Specs

running marathon beginner intermediate

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Summary

This training plan assumes you have been running regularly and have done at least 7-8 miles for your long run prior to begininng this plan. You also should have a solid core and strength routine and no injuries. This plan has you running 3 days a week with an optional 4th day where you can cross train or do an easy run. This plan also includes two days a week of runner strength and core. The time for this training plan varies each week depending on your pace since your long runs are listed by distance.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:15
Training Load By Week
Average Weekly Training Hours: 02:15
Average Weekly Breakdown

Anne Linton

Linton Horner Coaching

Physician turned Endurance athlete and Coach.

Back to Plan Details

Sample Day 1

1:00:00
Easy Run

Just that an easy run, no hard breathing just moving the legs. Go for the time listed on calendar.

Sample Day 2

1:00:00
Runner Strength

See attached pdf for photos and descriptions

Sample Day 3

1:00:00
Easy Run

Just that an easy run, no hard breathing just moving the legs. Go for the time listed on calendar.

Sample Day 5

9mi
Long Run

Run the number of miles suggested at an easy endurance pace. Work on your nutrition and hydration status before your run, during and after so you can be ready on race day!

Sample Day 6

1:00:00
Endurance Cross Train

Bike easy. Keeping HR low endurance effort.

Sample Day 8

3mi
Run Tempo Run

Warm up for 15-20 min jogging then run the recommended distance at your tempo pace by feel. This should feel hard, but manageable. Effort level is 7-8/10 on RPE scale. Cool down 15 min easy jog and stretch. This is your 15 k pace or 30 sec/mile faster than anticipated marathon pace.

Sample Day 9

1:00:00
Runner Strength

See attached pdf for photos and descriptions

12 Week Marathon Training Plan

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