12 week advanced marathon training plan

Work your way to your next marathon with our 12 week training plan.

12 week advanced marathon training plan
Distance Marathon Level Advanced Weeks 12

  • Please note: always do a 15-minute warm up before Threshold, Continuous hills, Circuit or Interval sessions.
  • Substitute cross-training for running if you are injured.
  • Add a conditioning class or consider Pilates or Yoga at least once a week.
  • Stretch every day for at least 10 minutes. 
  • Always eat within 30 minutes of finishing your run.

Training plans supplied by: Nick Anderson at RunningWithUs

For more expert training advice on running techniques click the links below:

Fartlek Training

Interval Training

Hill Training

Tempo Training

Long Run

Week 1

 

Mon

30-40 minutes

Recovery run or cross-training 30 to 40 minutes

 

Tue

45 minutes

Threshold run 45 minutes. 5 sets of 5 minutes with 90 seconds jog.

 

Wed

45 minutes

Easy run or cross-train 45 minutes

 

Thu

15 minutes

Progression run 15 minutes easy, 15 minutes steady then 15 minutes at threshold.

 

Fri

Rest

 

Sat

45 minutes

Hill run 45 minutes total to include 2 sets of 10 minutes with a 2 minute jog recovery.

 

Sun

90-100 minutes

Long easy run 90 to 100 minutes

Week 2

 

Mon

30-40 minutes

Recovery run or cross-training 30 to 40 minutes

 

Tue

45 minutes

Threshold run 45 minutes. 6 sets of 5 minutes with 90 seconds jog.

 

Wed

45 minutes

Easy run or cross-train 45 minutes

 

Thu

45 minutes

Progression run 15 minutes easy, 15 minutes steady and 15 minutes at threshold.

 

Fri

Rest

 

Sat

45 minutes

Hill run 45 minutes total to include 4 sets of 6 minutes at threshold with a 2 minute jog recovery.

 

Sun

105 minutes

Long easy run 1 hour and 45 minutes minutes.

Week 3

 

Mon

30-40 minutes

Recovery run or cross-training 30 to 40 minutes

 

Tue

75-85 minutes

AM easy run 30 to 40 minutes

PM threshold run 45 minutes total to include 3 sets of 10 minutes at threshold with 90 seconds jog recovery.

 

Wed

45 minutes

Easy run or cross-train 45 minutes

 

Thu

40 minutes

Out and back run 20 minutes out at a steady effort, turnaround and get back 2 to 3 minutes faster.

 

Fri

Rest

 

Sat

45 minutes

Hill run 45 minutes total to include 3 sets of 8 minutes at threshold with a 90 seconds jog recovery.

 

Sun

110-120 minutes

Long easy run 1 hour and 50 minutes to 2 hours.

Week 4

 

Mon

30-40 minutes

Recovery run or cross-training 30 to 40 minutes

 

Tue

75-85 minutes

AM easy run 30 to 40 minutes

PM threshold run 45 minutes total to include 6 sets of 5 minutes with a 90 seconds jog recovery. Run the first 3 at threshold and the final 3 faster.

 

Wed

45 minutes

Easy run or cross-train 45 minutes

 

Thu

45 minutes

Run 45 minutes with the final 25 minutes at threshold.

 

Fri

Rest

 

Sat

45 minutes

Hill run 45 minutes total to include 3 sets of 10 minute hill runs with a 2 minute jog recovery.

 

Sun

120-135 minutes

Long easy run 2 to 2 hours and 15 minutes.

Week 5

 

Mon

45 minutes

Run and workout 30 minutes cross-training with a strength and conditioning workout. Or rest.

 

Tue

40 minutes

Easy run 40 minutes

 

Wed

30-40 minutes

Easy run or cross-training 30 to 40 minutes

 

Thu

30 minutes

Progression run 10 minutes easy, 10 minutes steady and 10 minutes threshold.

 

Fri

Rest

 

Sat

45 minutes

Run 5km parkrun with 2 sets of 5 mins at threshold afterwards with 3 minutes recovery between sets. Or 20 to 30 minutes easy if racing tomorrow.

 

Sun

90 minutes

Run 90 minutes easy or a 10km race plus 30 minutes easy run.

Week 6

 

Mon

30-40 minutes

Run and workout 30 minutes cross-training with a strength and conditioning workout.

 

Tue

40 minutes

AM easy run 30 to 40 minutes

PM threshold run 8 sets of 800 metres. Alternate odd numbers at threshold and even numbers at 5km effort with 90 seconds recovery.

 

Wed

45-60 minutes

Easy run or cross-train 45 to 60 minutes, pre-breakfast.

 

Thu

75 minutes

Run 75 minutes total including 3 sets of 8 minutes at threshold within the final 30 minutes.

 

Fri

Rest

 

Sat

45 minutes

Threshold run 45 minutes with the last 25 minutes at threshold.

 

Sun

150 minutes

Long easy run 2 hours and 30 minutes

Week 7

 

Mon

30-40 minutes

Recovery run or cross-training 30 to 40 minutes

 

Tue

45 minutes

AM easy run 30 to 40 minutes

PM threshold run 5 sets of 400 metres with 2 minutes recovery. Repeat twice with a 2 minute rest between.

 

Wed

45-60 minutes

Easy run or cross-train 45 to 60 minutes pre-breakfast.

 

Thu

45 minutes

Progression run 15 minutes easy, 15 minutes steady then 15 minutes at threshold.

 

Fri

Rest

 

Sat

20-40 minutes

Easy run 20 to 30 minutes total or 30 to 40 minutes if racing tomorrow.

 

Sun

150 minutes

Half marathon Run at personal best pace with a 30 minute easy jog to warm down. Or run 2 hour 30 minute long run with the last 60 minutes at marathon pace.

Week 8

 

Mon

40 minutes

Recovery run or cross-training 40 minutes

 

Tue

90-100 minutes

AM easy run 30 to 40 minutes

PM progression run 3 sets of 20 minutes finishing at threshold or 45 to 60 minutes easy if still tired.

 

Wed

45-60 minutes

Easy run or cross-train 45 minutes pre-breakfast.

 

Thu

90 minutes

Run 90 minutes with the middle 60 minutes run at 3 minutes steady then 3 minutes at threshold continously.

 

Fri

Rest

 

Sat

45 minutes

Recovery run 45 minutes

 

Sun

165-180 minutes

Long run 2 hours and 45 minutes to 3 hours run with last 45 minutes at marathon pace.

Week 9

 

Mon

40 minutes

Recovery run or cross-training 40 minutes

 

Tue

45-60 minutes

AM easy run 30 to 40 minutes

PM run 5 mins at threshold then 6 to 8 sets of 800m at 5km pace with 75 seconds recovery between.

 

Wed

45-60 minutes

Easy run or cross-train 45 to 60 minutes pre-breakfast

 

Thu

90 minutes

Run 90 minutes to include 3 sets of 3km at threshold with 3 minutes easy between the blocks.

 

Fri

Rest

 

Sat

45 minutes

Recovery run 45 minutes

 

Sun

35km

35km progression run 10km easy, 10km at marathon pace, 5km easy, 5km at threshold, 2km hard and 3km easy.

Week 10

 

Mon

40 minutes

Recovery run or cross-training 40 minutes

 

Tue

60 minutes

AM easy run 30 to 40 minutes

PM run 5 minutes at threshold then 10 sets of 400 metres at 5km pace with 60 seconds recovery.

 

Wed

45-60 minutes

Easy run or cross-train 45 to 60 minutes pre-breakfast

 

Thu

25km

Progression run 5km easy, 5km marathon pace, 5km easy, 5km at threshold, 2km hard and 3km easy.

 

Fri

Rest

 

Sat

45 minutes

Recovery run 45 minutes total

 

Sun

135-150 minutes

Long run 2 hours and 15 minutes with the final 45 minutes at marathon pace.

Week 11

 

Mon

30-40 minutes

Recovery run or cross-training 30 to 40 minutes

 

Tue

70 minutes

AM easy run 30 to 40 minutes

PM run 5 sets of 400 metres at 5km pace with 2km @ threshold then 5 sets of 400 metres at 10km pace with 45 to 60 seconds recovery between the 400 metre runs. Take 2 minutes between the 2 sections for recovery.

 

Wed

30-45 minutes

Easy run or corss-train 30 to 45 minutes pre-breakfast.

 

Thu

45 minutes

Progression run 3 sets of 15 minutes with the middle 15 at marathon pace.

 

Fri

Rest

 

Sat

20-25 minutes

Park run or time-trial 20 to 25 minutes

 

Sun

75-90 minutes

Long easy run 75 to 90 minutes

Week 12

 

Mon

30 minutes

Easy run 30 minutes

 

Tue

30-40 minutes

Run 30 to 40 minutes including 3 sets of 5 minutes at marathon pace with 2 minutes jog recovery.

 

Wed

30 minutes

Recovery run 30 minutes

 

Thu

20 minutes

Recovery run 20 minutes

 

Fri

Rest

 

Sat

25-30 minutes

Easy run 15 to 20 minute run then jog and stretch.

 

Sun

Marathon

Marathon Good luck!