You are an ambitious triathlete who wants to focus on running for a while? You are striving for a marathon between 02:40 h and 03:00 h? Then this 13-week plan is the perfect match. Whether you're opening your season with a fast marathon or carrying the fitness from your last triathlon into a marathon PB, this 13 week plan improves your running performance while maintaining your bike and swim fitness.
The plan runs in cycles of 4 weeks with every 4th week being a down week. In load weeks, you will train between 12:30 h and 15:30 h. The plan is divided into three major phases where you first focus on VO2-Max and running economy, transition to a threshold and marathon pace oriented phase then before going in a final taper. The plan covers up to 5 - 6 runs per week (one 20’ activation session). In the threshold oriented phase, you will have a double run day. Additionally, you will usually swim 2 - 3 times with one tempo session on Fridays and usually ride the bike 3 times per week with a longer bike ride on Sundays. In most weeks, you will have a strength session for the lower body. Usually, 4 - 6 days per week will have two sessions per day.
Prone to running injuries? Take a look at my bike-oriented plan — comparable overall load, but with more of the volume on the bike to build aerobic fitness while reducing impact.
Looking for lower overall volume instead? Check out my mid-level marathon plans.
Hi,
I'm a passionate triathlete. In 2019 I spontaneously ran a half marathon together with a friend. I was immediately addicted to running. In 2022, I finished my first middle distance triathlon. In 2025, I fulfilled my big dream - finishing a long distance triathlon under 09:00 h.