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


Krista Schultz, MEd, CSCS

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12 Weeks

Plan Specs

running marathon beginner intermediate hr based

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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Plan Description

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 or email our team at:


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:49 hrs 3:00 hrs
0:50 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:49 hrs 3:00 hrs
0:50 hrs 0:30 hrs
—— ——

Training Load By Week

Krista Schultz, MEd, CSCS


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

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

Sample Day 1

Run HR Test or 5k race

Dynamic stretches and warm up drills ( Perform these before all track sessions and any or all workout sessions.

Race in a 5K.


Download and perform Running Field Test #2 at:

Sample Day 2

Strength Training

See strength training plan- Full body workout

Sample Day 3

Run: Hills

z2 (MODERATE), Hilly terrain or trails

Sample Day 4

Strength Training

See strength training plan- Full body workout

Sample Day 5



Sample Day 6

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

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

$87.00 - Buy Now