#34 Marathon 12 weeks (for beginners)

Average Weekly Training Hours 03:51
Training Load By Week
Average Weekly Training Hours 03:51
Training Load By Week

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

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 15
1:05:00
6.21mi
Interval Run 5*3`(21km)

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

Sample Day 17
0:50:00
5.9mi
Tempo Run 40`(42km)

warm up 5', run 40' (tempo 42km), recovery 5`

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