MARATHON Training Plan (INTERMEDIATE 12 week Plan Saturday race) - Start Any Monday + Reusable

Average Weekly Training Hours 04:04
Training Load By Week
Average Weekly Training Hours 04:04
Training Load By Week

“Training for excellence, with excellent training.”

Fartlek SessionWhen you cross the finish line of your marathon, you will be smiling as you will have accomplished something very special.

Designed for Intermediate runners who are looking to complete a marathon faster than previously, the primary goal of this training plan is to prepare you to COMPETE in YOUR event.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full IRONMAN distance finishes and my success coaching hundreds of triathletes.

This Training Plan is 12 weeks long and can be set to start when you prefer. This plan progresses through phases to build you to your peak performance. Each week contains 4 runs and a stretching session (to reduce the risk of injury). You will build up the duration of your runs and also include speed work to ensure you develop your fitness. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).

Prior to using this plan, you should be able to complete a run of at least an hour and thirty minutes comfortably.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz

Training for another race distance? I also have training plans for IRONMAN/Challenge Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.

Sample Day 1
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 8
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 15
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 22
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 29
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 36
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 43
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Ray Boardman
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QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.