Advanced Marathon Training Plan for Triathletes (12 Weeks), Race Day on Sunday, Starts Anytime

Average Weekly Training Hours 10:04
Training Load By Week
Average Weekly Training Hours 10:04
Training Load By Week

When you cross the finish line of a marathon, you’ve accomplished something very, very special.

Especially designed for the intermediate to advanced level 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.

coach and athlete krista schultzHand-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 Sunday. If your race is on Saturday, please select our "Race Day on Saturday" plan version.

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: 1500 meters or yards continuously
  • Bike: 2 hours continuously
  • Run: 90 minutes continuously

Most importantly, purchase of this program includes complimentary email access to Krista Schultz at any time for questions that you may have about this plan.

krista schultz coaching certifications

Questions? Please visit us on the web at enduranceworks.net or email Krista directly at: krista@enduranceworks.net.

Sample Day 2
1:00:00
6mi
Run HR Test or 5k race

Race in a 5K.

Or

Download and perform Running Field Test #2 at: http://enduranceworks.net/resources/field-tests/.

Sample Day 2
1:00:00
Bike

z2

Sample Day 3
0:40:00
1829m
Swim

500 warmup, 500 pull, 2 x 250 (odd 50's drill, even's swim) 20s rest, 500 ez swim

Sample Day 3
0:30:00
Strength Training

See strength training plan- Full body workout

Sample Day 4
1:15:00
Bike: Intervals (trainer of flat road)

W/U: 15 min z2 (MODERATE) w/6 x 30s accelerations,

30 x 30s at z4 (HARD) w/30s z3 (SOMEWHAT HARD) in between each,

C/D: Easy rest of ride

Sample Day 4
0:30:00
3.33mi
Run: Hills

z2 (MODERATE), Hilly terrain or trails

Sample Day 5
0:50:00
2286m
Swim Benchmark Test: 1000

W/U 600 every 3rd length drill 6 x 50 (Fast, EZ), r15s 200 steady, r60s 1 x 1000 time trial - as fast as you can (pace yourself!), r60s Record your time and send to your coach W/D 400 easy

Krista Schultz, MEd, CSCS
|
ENDURANCEWORKS, LLC

Krista specializes in coaching and consulting women beginner to intermediate level triathletes. Consulting services include nutrition, weight loss and training programs. Visit her at shedoestri.com.

Triathlon, cycling and run coaching, blood lactate testing, personal training and nutritional consultations.