You are a triathlete who wants to focus on running for a while? You are striving for a marathon between 03:00h and 03:30 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 09:00 h and 13:30 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 4 - 5 runs per week. In the threshold oriented phase, you will have a double run day. Additionally, you will usually swim 2 times with one tempo session on Fridays and usually ride the bike 2 times per week with a longer bike ride on Sundays. In most weeks, you will have a strength session for the lower body. Usually, 2 - 3 days per week will have two sessions per day.
Looking for more ambitious plans? Check out my marathon plans for ambitious triathletes.
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.