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#154 Marathon 12 weeks (for beginners)

Author

Igor Lishchynskyy

All plans by this Coach

Length

12 Weeks

Plan Specs

running marathon beginner intermediate masters weightloss time goal multi day power based hr based pace based tss based strength base period

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Plan Description

You have already overcome a few half-marathon and ready to conquer a marathon. Training program with preparation for 12 weeks.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:51 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
3:51 hrs 2:30 hrs

Igor Lishchynskyy

Igor LI

Professional coach.
My athletes have such records: 400m(F)-52,42; 800m(F)-1.57,32; 1500m(F)-4.00,04; 3000m-(F)-8.53,9; 3000m-indoor(F)-8.41,01; 3000m-steeplchase(F)-9.46,91; 10000m(F)-33.16,61; 800m(M)-my PB-1.48,82; 1500m(M)-3.38,44; my PB-3.40,23; 3000m(M)-7.42,94; 5000m(M)-3.12,35; 1000m(M)-28.09,71; marathon(M)-2.10,18

Sample Day 1

0:59:00
5.64mi
Interval Run 4*3`(21km)

Run 30', 4*3'(tempo 21km)/[recovery 3'] recovery 5'

Sample Day 3

0:40:00
4.66mi
Tempo Run 30`(42km)

warm up 5', run 30' (tempo 42km), recovery 5`

Sample Day 6

1:20:00
9.04mi
Long Run 80`

Long Run 80`

Sample Day 8

0:53:00
Run Up Hill 6*1' [run down hill+30``]

Run 30', 6*1' run up hill [run down hill+30``], recovery run 5'

Sample Day 10

0:45:00
5.24mi
Tempo Run 35`(42km)

warm up 5', run 35' (tempo 42km), recovery 5`

Sample Day 13

1:30:00
10.17mi
Long Run 90`

run 90'

Sample Day 15

1:05:00
6.21mi
Interval Run 5*3`(21km)

Run 30', 5*3'(tempo 21km)/[recovery 3'] recovery 5'

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