12 Week Program Full Marathon

This marathon training program is intended for those runners who are aiming to complete a marathon in three months time.

It is assumed that you are able to currently run a half marathon (21 km) at a comfortable pace. It is also expected that you have a solid fitness base for your marathon preparation.

For invaluable information on the marathon training program and an explanation of all the workouts please click here

The following marathon training program has distance recorded in kilometers. To convert kilometers to miles divide the kilometer distance by 1.6 (eg: 42 km divided by 1.6 = 26.2 miles).

If you feel that you do not have sufficient base fitness then our beginner marathon training program maybe better suited to you. To view it please click here

To read about a new concept in marathon training programs involving only three runs a week please click here


Wks
To Go
MON TUE WED THU FRI SAT SUN TOT
12 Recov Run 5km day off Medium
Long 13km
Recov Run 6km Aerobic + strides 10k incl 4×100 strides day off Long Aerobic
Run 22km
56k
11 Recov Run 5km day off Medium
Long 15km
Recov Run 6km Aerobic + strides 12k incl 5×100 strides day off Long Aerobic
Run 25km
63k
10 Recov Run 6km day off Medium
Long 17km
Recov Run 5km Aerobic + strides 11k incl 6×100 strides day off Long Aerobic
Run 30km
69k
Wks MON TUE WED THU FRI SAT SUN TOT
9 day off Anaerobic Threshold 11k incl 3x1600m repeats with a 3min recovery Med Long
+ strides 14km
incl 6x100m
strides
Recov Run 5km Strength Endur 10k incl 4x2min hill repeats day off Long Aerobic
Run 22km
62k
8 day off Anaerobic Threshold 10k incl 3x1600m repeats with a 4min recovery Recov
Run 5km
Strength Endur 10k incl 5×2 min hill repeats day off Recov
Run 5k
Marathon Pace Run – 22km with 15km at target marathon speed 52k
7 day off Anaerobic Threshold 12k incl 4x1600m repeats with a 4min recovery Med Long
+ strides – 15km
incl 6x100m
strides
Recov Run 6km Strength Endur 10k incl 2k tempo then 4×2 min hill repeats day off Long Aerobic
Run 32km
75k
Wks MON TUE WED THU FRI SAT SUN TOT
6 day off Strength Endurance 12k incl 2k tempo then 5×2 min hill repeats Recov
Run 5km
Tempo 10k with 2x10min tempo efforts with a 3min recov Aerobic + strides 10k incl 5×100 downhill strides Recov
Run 5k
Long Aerobic
Run 22km
64k
5 day off Strength Endurance 10k incl 1k tempo then 6×2 min hill repeats Recov
Run 5km
Tempo 11k with 3x8min tempo efforts with a 3min recov Aerobic + strides 12k incl 4×100 downhill strides day off Long Aerobic
Run 35km
73k
4 day off Strength Endurance 13k incl 3k tempo then 4×2 min hill repeats Recov
Run 5km
Aerobic + Strides 12k incl 5×100 downhill strides day off Recov
Run 5k
Marathon Pace Run – 26km with 22km at target marathon speed 61k
Wks MON TUE WED THU FRI SAT SUN TOT
3 day off Strength Endurance 12k incl 2k tempo then 5×2 min hill repeats Recov
Run 5km
Tempo 14k with 3x10min tempo efforts with a 2min recov Aerobic + strides 10k incl 6×100 downhill strides day off Long Aerobic
Run 28km
69k
2 day off Anaerobic Threshold 15k incl 4x1000m repeats with a 3min recovery Recov
Run 5km
Tempo – 10k with 4x5min tempo efforts with a 3min recov. Aerobic + strides 8k incl 5×100 strides day off Long Aerobic
Run 16km
54k
Race
Wk
day off Recov Run 6km Tempo 10k
incl 4km at marathon
race pace
Recov Run + strides 8k incl 5×100 strides day off Recov Run
+ strides 5km incl
3x100m race pace
strides
RACE
marathon
42.195km
29k
+ race