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Marathon Plan (Rotterdam 2019)


Michiel Broekhuizen

No Ratings


16 Weeks

Plan Specs

running marathon beginner intermediate

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Plan Description

Plan is designed for the marathon of Rotterdam in april 2019. Works well for every other marathon as well. This plan is planned over a total of 16 weeks. It contains a very short base period, where you have to run at least 30-40 kilometers (18-26 miles) in the past three weeks. Every week consist of a hard training (different kind of intervals) to get you ready for the last 10 kilometers (7 miles) of the marathon. Every weekend consist of two long runs, one building up to 30 Km (19 miles) and a marathon paced run up to 16 km (10 miles).

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Average Weekly Breakdown

Workouts Weekly Average Longest Workout
28mi 19mi
Workouts Per Week Weekly Average Longest Workout
28mi 19mi

Sample Day 1

8 K

Sample Day 2

8 K

Sample Day 5

12 K

Sample Day 8


Sample Day 9

8 K

Sample Day 11

18 K

Sample Day 19

10 K Test

goal < 56:30

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