MARATHON Training Plan (INTERMEDIATE 12 week Plan Sunday race) - Start Any Monday + Reusable
Raymond BoardmanAll plans by this Coach
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“Training for excellence, with excellent training.”
When you cross the finish line of your marathon, you will be smiling as you will have accomplished something very special.
Designed for Intermediate runners who are looking to complete a marathon faster than previously, the primary goal of this training plan is to prepare you to COMPETE in YOUR event.
Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from competing in dozens of Half and Full marathons and my success coaching hundreds of athletes.
This Training Plan is 12 weeks long and can be set to start when you prefer. This plan progresses through phases to build you to your peak performance. Each week contains 4 runs and a stretching session (to reduce the risk of injury). You will build up the duration of your runs and also include speed work to ensure you develop your fitness. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).
Prior to using this plan, you should be able to complete a run of at least an hour and thirty minutes comfortably.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.
Training for another race distance? I also have training plans for full distance Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:37 hrs||2:00 hrs|
|0:30 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:37 hrs||2:00 hrs|
||0:30 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices: