This is a 12 week marathon training plan created by 2:11 marathoner Johannes Motschmann.
This plan is perfect for ambitious marathoners who train with a HR monitor and follow their heart rate.
You will follow a plan of 3 "Up weeks", followed by a "Down week" (recovery week). The highest mileage you will hit will be just under 100 miles, while the recovery weeks will be much easier with about 55 miles a week. You will average 75 miles a week over the course of three months. The longest run will be 24 miles.
This plan is best for runners who only get to train once a day and want to focus on a couple quality sessions per week. If you have more time, I will offer more plans with the option of running twice a day.
Johannes Motschmann is a professional marathon runner from Germany. His running PBs include 2:10:39 for the marathon and 61:03 for the half marathon (Top 5 of all time in Germany).
He has represented Germany on the international stage numerous times and finished Top 10 at a marathon major (London, 2024).
Johannes holds a Master’s degree in psychology from Iona University in New York and is currently studying medicine in Germany. He is also part of the coaching team at NY Run Academy.