Marathon Training Plan (Novice / Intermediate, 12 Weeks, Starts Any Monday, Reusable)

Author

Krista Schultz, MEd, CSCS

All plans by this Coach

Length

12 Weeks

Typical Week

4 Run, 2 Strength, 1 Day Off

Longest Workout

19.5 miles

Plan Specs

running marathon beginner intermediate hr based

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Summary

When you cross the finish line of a marathon, you’ve accomplished something very special!

Especially designed for the novice to intermediate level runner with a full time job and other commitments, the single goal of this 12-week training plan is to set you up for YOUR MARATHON SUCCESS.

coach and athlete krista schultzHand-crafted by USA Triathlon-certified coach and elite endurance athlete Krista Schultz, MEd, CSCS this plan encapsulates her exercise physiology expertise with more than a decade of experience as as an endurance athlete and coaching hundreds of other athletes to success.

A typical week consists of 4 run and 2 strength workouts. During the plan, you will build up to a 3 hour long run. Your weekly schedule includes optional time allocation for strength exercises and a designated off day (Monday). We recommend using a heart rate monitor in conjunction with perceived effort, but a heart rate monitor is not required.

Please note: This plan starts any time so pick your start day 12 weeks before your target race day (week one is race week). This plan version assumes your target marathon race is on a Saturday or Sunday.

Purchase of this plan includes our comprehensive ENDURANCEWORKS Run Training Plan Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.

Prior to using this plan, you should be able to run for 90 minutes.

Most importantly, purchase of this program includes complimentary email access to our team at any time for questions that you may have about this plan.

krista schultz coaching certifications

Questions? Please visit us on the web at enduranceworks.com or email our team at: info@enduranceworks.com.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:39
Training Load By Week
Average Weekly Training Hours: 04:39
Average Weekly Breakdown

Krista Schultz, MEd, CSCS

ENDURANCEWORKS, LLC

Krista specializes in coaching and consulting women beginner to intermediate level triathletes. Consulting services include nutrition, weight loss and training programs. Visit her at shedoestri.com.

Triathlon, cycling and run coaching, blood lactate testing, personal training and nutritional consultations.

Back to Plan Details

Sample Day 1

1:00:00
6mi
Run HR Test or 5k race

Dynamic stretches and warm up drills (https://youtu.be/-cnnHmR8dsI). Perform these before all track sessions and any or all workout sessions.

Race in a 5K.

Or

Download and perform Running Field Test #2 at: http://enduranceworks.net/resources/field-tests/.

Sample Day 2

0:30:00
Strength Training

See strength training plan- Full body workout

Sample Day 3

0:30:00
3.33mi
Run: Hills

z2 (MODERATE), Hilly terrain or trails

Sample Day 4

0:30:00
Strength Training

See strength training plan- Full body workout

Sample Day 5

0:40:00
4.44mi
Run

z2 (MODERATE)

Sample Day 6

1:45:00
11.35mi
Long Run

W/U: 30min z2 (MODERATE) w/3 x 30s pickups,

5 x 8 min at z3 (SOMEWHAT HARD) w/60s recovery in between each,

C/D: 30min (EASY), static stretches

Sample Day 8

0:40:00
4.44mi
Run:Intervals (Track or flat road)

W/U: 10min z2 (MODERATE) w/4 x 5-10s pickups,

z4(HARD): (800s, 600s, 400) x 3sets,
w/ 1 min rest in between each interval & 3 min rest in between each set

C/D: (EASY) rest of run, static stretches

Marathon Training Plan (Novice / Intermediate, 12 Weeks, Starts Any Monday, Reusable)

$87.00 - Buy Now