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12 Week Marathon Plan (RPE Based)

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12 Week Marathon Plan (RPE Based)

Author

Johannes Motschmann

All plans by this Coach

Length

12 Weeks

Plan Description

This is a 12 week marathon training plan created by 2:11 marathoner Johannes Motschmann.

This plan is perfect for ambitious marathoners who use the RPE Scale for the workouts and go by perceived effort.

You will follow a plan of 3 "Up weeks", followed by a "Down week" (recovery week). The highest mileage you will hit will be just under 100 miles, while the recovery weeks will be much easier with about 55 miles a week. You will average 75 miles a week over the course of three months. The longest run will be 24 miles.

This plan is best for runners who only get to train once a day and want to focus on a couple quality sessions per week. If you have more time, I will offer more plans with the option running twice a day.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x7
75mi 24mi
Workouts Per Week Weekly Average Longest Workout
Run
75mi 24mi

Training Load By Week


This plan works best with the following fitness devices:

Johannes Motschmann

Johannes Motschmann is a professional marathon runner from Germany. He holds a Master’s degree in psychology from Iona College in New York and is currently studying medicine in Germany. Johannes is also part of the coaching team at NY Run Academy.

His running PBs include 2:11:30 for the marathon and 61:45 for the half marathon. He has represented Germany on the international stage numerous times, most recently finishing 26th at the 2023 World Championship Marathon in Budapest.


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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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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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