Marathon Training Plan- 4 months

Average Weekly Training Hours 00:56
Training Load By Week
Average Weekly Training Hours 00:56
Training Load By Week
Sample Day 1
5mi
Recovery Run

Sample Day 2
0:30:00
Strength Training- Upper

5 Sets of 10-12 Reps (last 1-2 reps should be a slight struggle)
- Bench Press
- Pull Up
- Push Press
- Bent Over Row
- Plank (pick a time that is a struggle and match that for 5 sets)

Sample Day 3
6mi
Interval Run

Sample Day 4
0:30:00
Strength Training- Legs

5 Sets of 10-12 Reps (last 1-2 reps should be a slight struggle)
- Romanian Dead Lift
- Squat
- Box Jump
- Weighted Lunges
- Leg lifts

Sample Day 5
5mi
Tempo Run

Sample Day 6
12mi
Long Run

Sample Day 8
5mi
Recovery Run