13-Week Off Road Marathon Training Plan

Training Load By Week
Training Load By Week

For this off-road marathon training plan, plan to make most of your sessions on paths, tracks, or trails. Ideally all of your runs should be on anything but road surfaces. Keep your long run on a rough trail to allow your feet to get used to being on uneven terrain and soft ground.

Sample Day 1
5.5mi

Run 5-6 miles

Sample Day 3
4mi

Warm-Up:
1 mile easy
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Main Set:
2 miles ALL OUT
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Cool Down:
1 mile easy

Sample Day 5
5.5mi

Run 5-6 miles

Sample Day 7
8mi

Long Run 7-9 miles

Sample Day 9
5mi

Warm-Up:
1 mile easy
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Main Set:
4 x 3 minute efforts with 5 minutes walk/jog recovery between each set
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Cool Down:
1 mile easy

Sample Day 11
6mi

Run 5-7 miles

Sample Day 13
9mi

Long Run 8-10 miles

Alan Murphy
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TriGuy Multisport Triathlon Coaching, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, beginner, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

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