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12 week Beginners Marathon Plan - From Olympic triathlete Tony Dodds


Tony Dodds

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12 Weeks

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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

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:36 hrs 2:30 hrs
Day Off x2
—— ——
Strength x1
0:34 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
3:36 hrs 2:30 hrs
Day Off
—— ——
0:34 hrs 0:30 hrs

Training Load By Week

Tony Dodds

Evolve Triathlon Coaching

I was a Professional Triathlete for 13 years, 1 Olympics, 2 Commonwealth Games. Coaching even during that time from ITU short distance athletes to Ironman and Kona Participants.

I My philosophy is that one programme doesn't suit all, if you work a 40-60 hour week you can not train like a professional Athlete, so we have to adjust so that you can get a balance of Training, Family, Work, and social time and don't feel like you can't do one of them. In life it is all about balance.

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