PEAK OF FORM AT RACE DAY
TRAIL - MOUNTAIN - ULTRA - ROAD
📋 Plan Overview
Distance: Marathon (42.2 km)
Elevation: 0 - 1 000 m
Terrain: Road & Asphalt
Category: Marathon Road
Skill / Level: Intermediate
Duration: 12 weeks
Workouts/week: 7–12
Weekly hours: 7–9h
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
Built for intermediate runners with solid training consistency and prior race experience who are ready to take the next step in their marathon development. Ideal for athletes training 6,30–9 hours per week who want to improve endurance, pacing control, and race execution with a structured long-term plan.
📦 What You’ll Get
A complete 12-week road marathon plan developed by Arduua coaches. Workouts are prescribed by time and heart rate zones for precise intensity control and individualized pacing. Includes running sessions plus strength, mobility, and stretch workouts with video guidance—organized to build fitness progressively while supporting recovery and durability.
❤️ Training Methodology
Training is guided by duration and heart rate rather than distance, making it easier to hit the right intensity and adapt to fatigue, terrain, and daily conditions. The program balances aerobic development, threshold work, and speed elements with planned recovery—so you can improve steadily and sustainably across the full plan.
📆 Plan Structure
Base (0w): Build robust aerobic foundation, strength, mobility, and durability.
Specific (2w): Increase threshold and VO₂max capacity. Develop climbing power, running economy, and technical trail efficiency through focused workouts.
Pre-Comp (8w): Race-intensity long runs, back-to-back weekends, and terrain-specific sessions. Fine-tune fueling, hydration, and race strategy.
Taper+Race (2w): Reduce load, sharpen freshness, and execute your race plan. Arrive fully prepared, confident, and ready to perform.
⚙️ Requirements
TrainingPeaks-compatible watch or GPS.
Chest-strap HR monitor (wrist HR not accurate enough).
✅ Summary
This 12-week Intermediate Road Marathon plan builds endurance, running efficiency, and speed within a proven long-term structure. Train smarter, recover better, and arrive at race day prepared to perform your best.
📣 More info:
arduua.com • Contact us at:
info@arduua.com🌍 Global training platform for trail, mountain, ultra & road runners
🏃♂️ Structured training 👨🏫 Expert coaching 📊 Proven system
⛰️ From 5K to 100 miles 🌐 Athletes in 30+ countries
Train with confidence. Progress consistently. Perform at your best. Coaching in English & Spanish