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 2
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 2
0:35:00
Hypertrophy Circut

3X15 Dumbbell Shoulder press

3x15 tubing (or dumbbell) kickback (per arm)
https://www.youtube.com/watch?v=TOfl8Gwj010

3x15 leg extension (with resistance band)
https://www.youtube.com/watch?v=U2XUPX36P-4
OR
Leg extension (with machine)
https://www.youtube.com/watch?v=vRQpiTwUeyM

3x15 Standing Calf Raise
https://www.youtube.com/watch?v=wxwY7GXxL4k

3x15 Reservse cable fly
https://www.youtube.com/watch?v=ohxCDQ1Tw0Y

3x15 Cable Lateral Lift (each leg)
https://www.youtube.com/watch?v=k7IDWYeQ-1Q

3x20 Inclined Superman
https://www.youtube.com/watch?v=8uQi9VhRUus

Sample Day 3
0:45:00
Full Body Lift (3)

Warm up
15 walking lunges
15 body weight squats (get really deep in the squat)
15 jump squats

Main set
20, 15, 12, 10, 8 leg pres (start with light weight and increase as the reps go down)

4X10 hamstring curls (either with a machine or doing straight leg deadlift) https://www.youtube.com/watch?v=sas_pD-6xVM

4X15 lat pulls downs wide grip

4X10 military press using dumbbells

4X10 bicep curls
super set with 4X10 tricep dips on bench

4X10 lateral raise with dumbbell
4X10 front raise with dumbbell

Abs:
15 leg raises: https://www.youtube.com/watch?v=JB2oyawG9KI
45 seconds plank
45 seconds side plank on each side
20 v sits
https://www.youtube.com/watch?v=-fHhWmntPXo

repeat upwards for 5 times

Sample Day 4
0:34:00
34TSS
15 minutes + 6x30 second bursts

Sample Day 4
0:35:00
Upper Body Resistance Band Workout

4X15 bicep curls
https://www.youtube.com/watch?v=pXS-fSPWpk8

4X15 lateral raises
https://www.youtube.com/watch?v=iQlrRrZTrBs


4X15 shoulder press
https://www.youtube.com/watch?v=0rLjkQweIDg

4X15 straight arm pull down
https://www.youtube.com/watch?v=CynPyLjMStw

4X15 push ups

4x15 bent over row
https://www.youtube.com/watch?v=gQfb_k_2ZwI (make sure you hold and squeeze at the top)

4X15 band reverse fly
https://www.youtube.com/watch?v=38leTE2y1I8

Sample Day 6
0:44:00
55.8TSS
8x1 minute HARD on 2 minute recovery

10 minute warm up

8x1 minute HARD
2 minute recovery

10 minute cool down

Sample Day 7
0:45:00
59.6TSS
30 minute Endurance Run

warm up 10 minutes to loosen up
30 minutes endurance pace RPE 6-7
cool down 5 minutes to finish out the run

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.