Browse More Plans

12 Week Marathon Training Plan

Browse More Plans

12 Week Marathon Training Plan

Author

Marathon Handbook

All plans by this Coach
4.75 (8)

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.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
28mi 26mi
Day Off x2
—— ——
X-Train x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
28mi 26mi
Day Off
—— ——
X-Train
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Marathon Handbook

Marathon Handbook

We help you run far!

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!


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • 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.

Still have questions about this plan?
| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$106.24 USD for the first year, billed yearly.

$37.00 - Buy Now