Advanced 12 Week Marathon Program - Up to 70 miles per week

Average Weekly Training Hours 00:05
Training Load By Week
Average Weekly Training Hours 00:05
Training Load By Week

An advanced marathon training program for runners who have at least 3 years experience and have completed at least one marathon. It is advised that the runner has had at least 2 weeks of around 55 miles per week before beginning this program. Average mileage is between 55 and 72 miles per week. More mileage can be added in the form of a second run on non-workout days if desired. The main focus will be on long workouts and recovering after them. A shorter interval session will be done mid-week. Includes strength training plan created by RunningMate (runningmatekc.com/). With this guide, the runner can contact the coach at any time through email for any further help with their training plan.

Sample Day 1
6mi

Easy run.

Sample Day 2
10mi

Easy running. Break into two runs if possible.

Sample Day 3
9mi

3 mile warmup jog, followed by 12 x 200m at mile race pace efforts. Take 200m jog recoveries between each. Finish with a 3 mile cooldown jog.

Sample Day 4
10mi

Easy running. Feel free to break this into two runs if possible.

Sample Day 5
6mi

Easy running.

Sample Day 6
8mi

Easy running. Break this into two runs if possible.

Sample Day 7
14.5mi

3 mile warmup jog, followed by 3 x 2 miles at Half Marathon Pace with 1 mile steady between each. Then do 8 x 100m at mile race pace with full recoveries between each. Finish with a 3 mile cooldown jog.

Jeremy Hammer
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KC Endurance

KC Endurance is an online and small group training business for individuals wanting to begin a running program or to improve on their current running ability. Get help from a coach in building your fitness and performing better than your best for any race distance 5k to Marathon.

Services include Online Coaching, Group Training, and Strength and Conditioning, as well as a personal pacing guide for local Kansas City races.