12 week Marathon
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12 week Marathon
Author
Tobias Alt
All plans by this CoachLength
12 Weeks
Typical Week
2 Day Off, 2 Strength, 5 Run
Longest Workout
19.88 miles
Plan Specs
running marathon intermediate advanced hr based strength
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
12week for Marathon
Level: Beginners to Advanced
This plan was completed by my running group.
4 out of 10 runners achieved a new personal best.
The plan is based on the distance (not time)
In addition to running is part of the plan:
Alternatively swimming and / or cycling for regeneration.
Also Core and Stability.
3weeks of Training and 1 week recover:
Phase 1: Base
Phase 2: Build
Phase 3: Taper & Race
Stats
Sample Day 1
9km steady but easy Run, Low Intensiv
Sample Day 2
20min Warmup with running technique included
3x (4x 300m Running Intervalls)
10min cooldown
Sample Day 4
Normal running, steady and comfortable pace
Sample Day 5
warmup 15min,
--> 10min steady easy run, than 1 technique exercise, repeated 3x, than back to 10min run.....
Finish after 12k
Sample Day 6
Sample Day 8
11k steady but easy Run, Low Intensiv
Sample Day 9
- 20min Warmup with running technique and mobility movements included
- 4x 2000m (800m hard and 1200m fast but not too hard) --> Rest between 3 min <--
- 10min cooldown