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12 Week Marathon Training Plan

Author

Marathon Handbook

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Length

12 Weeks

Plan Description

Our 12 Week Marathon Schedule is designed for those on a tight training schedule. 12 weeks is the shortest timeframe we’d generally recommend for anyone preparing for a marathon, as sufficient time is required to build up the base mileage without cramming in too many miles and causing overtraining injuries.

Who is it for?: Runners who have established an initial running base, or have an existing good fitness level. You should be able to run 10km without stopping.

How Long?: 12 weeks // 3 months.

This plan has you working out five days a week – four days of running and a day of cross-training, with two days off.

Given the short training time, the important thing to focus on building your stamina and endurance rather than speed.

There are 3 regular training runs per week, and a long run at the weekends. For your Long Runs, the aim is simply to get your body used to running for a long time – so take them easy, don’t push yourself. For your weekday runs, try and sustain a pace at which you could hold a conversation with someone.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
27mi 26mi
Day Off x2
—— ——
X-Train x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
27mi 26mi
Day Off
—— ——
X-Train
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Thomas Watson

Marathon Handbook

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Marathon Handbook is one of the most popular sources of run training plans online, aimed at everything from 5ks, 10ks, half marathon, marathon and ultramarathons!


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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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