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Dr Will's Run - Walk Marathon Method 3-4 days/week (12 weeks)

Browse More Plans

Dr Will's Run - Walk Marathon Method 3-4 days/week (12 weeks)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Dr Will O'Connor

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description



drwillTP

Transform Your Marathon Experience with the 12-Week Run-Walk Marathon Method

Embark on a marathon journey that's both achievable and enjoyable with my 12-Week Run-Walk Marathon Method Training Plan. This method is a game-changer for marathon runners, breaking the 42.2km into manageable run-walk segments to significantly reduce both physiological and psychological stress.

🔬 Innovative Training Approach



  • Developed through years of testing and feedback, this plan features a unique combination of targeted marathon-intensity running (zone 3), VO2max development, and sustained aerobic development, all built on the fundamentals of my unique run-walk method.

🏃‍♂️ Structured Yet Flexible Schedule


The plan operates on a 3-4 days/week schedule with two quality sessions each week, structured in a three weeks 'on' - one week 'off' macro cycle. The 'off' week includes only one quality session to ensure adequate recovery.

🔄 Adaptable to Your Timeline


Tailor the plan to fit your schedule and goals. You can replicate or remove weeks to either lengthen or shorten the plan, ensuring it aligns perfectly with your race day.

📈 Customizable for Your Needs



  • Each week offers a 'bonus run' for those aiming for a four-day/week schedule. If you're running three days/week, you can opt to skip the 'bonus run'. Regardless of your choice, you'll engage in the most effective sessions each week.

🔗 Additional Resources


Every run is linked to further information within my online knowledge base, providing you with comprehensive support and guidance throughout your training.

Embark on a marathon journey that redefines your running experience. Let's get started with the 12-Week Run-Walk Marathon Method Training Plan.

All the best,

Dr. Will 🏃‍♂️🔬

Testimonials



Colin, Sub 4hr Marathon

- Thanks so much Will. Your running Plan and general great advice was a major contributor to my great race. ⭐⭐⭐⭐⭐

What do I get with my plan?



  • Additional Support Resources - Get extra help whenever you need it.


  • Progress Measures - Track your improvements over time.

  • Detailed Plan Descriptions - Know exactly what you're getting into.

  • Exportable Structured Workouts - Take your plan on the go.

  • Lifetime Access to Purchased Plan - It's yours forever.

  • Scientifically-Backed Plan Design - Trust the science, trust the process.

Featured On;


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About me


With a PhD in Sport and Exercise Science and a track record as a sub-elite runner, I bring a unique blend of scientific expertise and lived experience to the table. My mission? To help you unlock your running potential. Your goals are my goals, and together, we'll achieve them.



aboutme

How it Works

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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
03:51:00 02:40:00
Workouts Per Week Weekly Average Longest Workout
Run
03:51:00 02:40:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Dr Will O'Connor

Dr Will O'Connor

I have been racing, studying and coaching endurance sports for my entire adult life. For me, endurance training isn't an afterthought or a chore, it's a way of life.

Early mornings, blisters, afternoon naps, getting excited about the latest Garmin release, that's who I am.


  • 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.

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