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.