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12 week Beginners Marathon Plan - From Olympic triathlete Tony Dodds

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12 week Beginners Marathon Plan - From Olympic triathlete Tony Dodds


Tony Dodds

All plans by this Coach


12 Weeks

Plan Description

This is a 12 week building Marathon plan.

Over the years I have seen successful and failed programs. The most successful programs are usually the most boring ones! Do not over complicate it! keep the repetitiveness and consistency up, you may not see it in the first few weeks, but keep at it and you will see by the end!

Hold yourself accountable, and get to work.

This program builds up from a 45min run all the way to a 2hr 30min long run by the end. Starting this program you should be able to complete a 40min run without stopping.

There are 2 Core/Strength programs most weeks (Only short). if you find this too much then use that as another rest day!

If you want a more individual program after, and get more in depth about progression, email me at

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:36:00 02:30:00
Day Off x2
—— ——
Strength x1
00:35:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
03:36:00 02:30:00
Day Off
—— ——
00:35:00 00:30:00

Training Load By Week

Tony Dodds

Evolve Triathlon Coaching

I was a Professional Triathlete for 13 years, competing in 1 Olympics, and 2 Commonwealth Games. Since retiring as a professional athlete I have made it my mission to pass on the knowledge and experience I have gained over many years.

I believe that persistency is key and will always pay out in the long run. Finding balance in sport, work, family and friends is an essential to being able to train and race healthy and successful for many years.

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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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.

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