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Marathon Training Plan for Triathletes (12 Weeks, Starts Any Monday, Reusable)


Krista Schultz, MEd, CSCS

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12 Weeks

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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, very special.

Especially designed for age group triathletes, the goal of this 12-week Marathon Training Plan for Triathletes is to set you up for YOUR MARATHON SUCCESS while maintaining a reasonable level of swim and bike sport-specific fitness.

Hand-crafted by USA Triathlon-certified coach and elite triathlete 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, 2 swim, 2 bike and 2 strength workouts. During the plan, you will build up to 3 hours running. 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 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 complete the following workouts:
• Swim: 1000 meters or yards continuously
• Bike: 1.5 hours continuously
• Run: 80 minutes continuously

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.

Questions? Please visit us on the web at or email our team at:

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:32 hrs 3:00 hrs
Bike x3
3:36 hrs 3:00 hrs
Strength x2
0:50 hrs 0:30 hrs
Swim x2
1:47 hrs 1:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
3:32 hrs 3:00 hrs
3:36 hrs 3:00 hrs
0:50 hrs 0:30 hrs
1:47 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

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.

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