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.

Find out more about these running training techniques by clicking links below:

Week 1

  1. Mon

    30-40 minutes

    1. Recovery run or cross-training 30 to 40 minutes
  2. Tue

    45 minutes

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

    45 minutes

    1. Easy run or cross-train 45 minutes
  4. Thu

    15 minutes

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

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