12 Week Marathon Training Program

Author

Coach Morné Castelyn at myconditioningcoach.com

Length

12 Weeks

Typical Week

1 Strength, 4 Run, 1 Day Off, 1 Other

Longest Workout

26.22 miles

Plan Specs

running marathon intermediate time goal tss based

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.

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Summary

This 12-Week Marathon training program is designed with the beginner/intermediate runner in mind. Here we do not just focus on running but the complete physical preparation of the athlete including strength, speed and stamina.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:50
Training Load By Week
Average Weekly Training Hours: 06:50
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

1:00:00
240TSS
Strength Session

Strength training is an essential supplement to a runner's roadwork because it strengthens muscles and joints, which can improve race times and decrease injury risk.

Sample Day 2

0:39:00
3.73mi
156TSS
6 km Tempo Run

A tempo run—also known as an anaerobic threshold or lactate-threshold run—is a pace about 25 to 30 seconds per mile slower than your current 5K race pace.

Sample Day 3

0:26:00
2.49mi
260TSS
4 km Time-Trial

Essentially, time trials are simply a chance to measure your current level of performance against the clock. Just choose a distance, measure it out on the roads, then run it as fast as you can. Once you've finished, check your watch – your time is your benchmark

Sample Day 5

1:00:00
240TSS
Core Strength/Stabilisation Session

The main benefit of core strength for runners is increased stabilisation in the torso. Your core muscles – the chest, back, abs, and obliques – are what keep your torso upright when you run, and reduce “wobbling” when moving your arms & legs.

Sample Day 6

1:30:00
8.57mi
450TSS
90 Minute Run (Long Run)

Long slow distance training is a form of continuous training performed at a constant pace of low to moderate intensity over an extended distance or duration. The moderate training intensity of LSD is effective in improving endurance and maximum oxygen uptake in individuals who are undertrained or moderately trained. Long slow distance training is thought not to be effective when used in isolation by well-trained athletes, who in order to achieve further improvements in metabolic conditioning require higher training intensities that are not sustainable at the work durations associated with LSD.

Sample Day 7

0:45:00
4.47mi
225TSS
45 Minute Strength Endurance Run

Aerobic endurance is the body’s ability to sustain medium to high intensity physical exercise for extended periods of time through the continual acquisition of oxygen. It is a vital component of athletic performance in most forms of exercise and sports. Aerobic endurance enables the body to maintain the blood and oxygen supply required for a particular effort over a period of time.

Sample Day 9

1:00:00
240TSS
Strength Session

Strength training is an essential supplement to a runner's roadwork because it strengthens muscles and joints, which can improve race times and decrease injury risk.

12 Week Marathon Training Program

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