12 Week Marathon Training Plan

Average Weekly Training Hours 03:53
Training Load By Week
Average Weekly Training Hours 03:53
Training Load By Week

This training plan is geared towards getting you ready for either your first or you millionth Marathon distance – 26.2 miles! Your plan will span over 12 weeks and will include 3-5 days of running with 2-3 strength training days. core work, and 2 full recovery days.

Runs are a combination of endurance runs, interval/track work, tempo runs, and easy recovery runs.
Strength sessions are around 30-40 minutes and incorporate a range of full body circuits and resistance band training.

This is an advanced plan and recommended for someone who has a base of about a month of running under their belt.

Sample Day -74
0:30:00
39.3TSS
30 minute Endurance Run

warm up 5 minutes to loosen up
20 minutes endurance pace RPE 6-7
cool down 5 minutes to finish out the run

Sample Day -72
0:34:00
34TSS
15 minutes + 6x30 second bursts

Sample Day -27
20mi
20 mile run

3 mile building warm up

16 mile endurance run building through it

cool down 1 mile

Sample Day -20
20mi
20 mile run

3 mile building warm up

16 mile endurance run building through it

cool down 1 mile

Sample Day -2
0:55:00
74.8TSS
Fast Cadence Work

Warm up 10 minutes

90 seconds HARD
90 seconds recovery
90 seconds HARD
90 seconds recovyer
60 seconds HARD
60 seconds recovery
60 seconds HARD
60 seconds recovery
30 seconds HARD
30 seconds recovery

20 minutes endurance pace keeping the cadence up.
10 minute cool down

Sample Day 1
7.5mi
Pre - race blowout

warm up 1-1.5 miles

2 miles tempo pace
recovery 2 minutes
800 at 10k pace
2 minute recovery
2 miles tempo pace
cool down 1 mile

Sample Day 8
0:10:00
Pre-race warm up

20 Bounds
https://www.youtube.com/watch?time_continue=10&v=LGOV4CKtZGA

20 quick skips
https://www.youtube.com/watch?v=gYZZOKfiWJo


20 A skips and 20 B skips
https://www.youtube.com/watch?v=PcWsOM144xo

20 butt kicks
20 high knees

Stride out for about 25 meters after each exercise.

4x 50-100 meter strides

Kayla Bowker
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Where Your Feet Take You

I am Kayla Bowker certified USAT Level 1 Triathlon Coach and founder of WhereYourFeetTakeYou. Where Your Feet Take You is a team dedicated to finding passion, faith, and strength in oneself through triathlon. I offer one on one coaching for triathlon and running along with other coaching options to help you towards accomplishing your goals.