MarathonITE Training Plans — 12 Weeks to Your Best RaceRunning a marathon is equal parts physical preparation, mental resilience, and smart planning. MarathonITE’s 12-week training plan is designed for runners who have a base fitness level (regular running of 15–25 miles/week) and want a structured, efficient approach to reach their best race without overtraining. This plan balances progressive mileage, targeted workouts, strength and mobility, and recovery strategies so you arrive at the start line confident, fit, and ready to perform.
Who this plan is for
- Intermediate runners who consistently run 3–5 times per week and can complete a long run of 8–12 miles comfortably.
- Runners with limited time who prefer a concise, focused program rather than longer 16–20 week plans.
- Athletes aiming for a personal best, a strong finish, or a first sub-4:00/3:⁄3:00 marathon depending on current fitness.
Plan overview (12 weeks)
- Weeks 1–4: Build consistency and aerobic base. Introduce tempo and interval work.
- Weeks 5–8: Increase long-run volume, sharpen with race-pace work, and maintain quality mid-week sessions.
- Weeks 9–10: Peak volume and intensity — longest long runs and marathon-specific sessions.
- Week 11: Begin taper, reduce volume, keep intensity moderate.
- Week 12: Race week — short, sharp workouts, full recovery, and race execution.
Weekly structure (typical)
- Monday — Rest or active recovery (yoga, walking)
- Tuesday — Quality workout (intervals or VO2 max sessions)
- Wednesday — Easy run + strength training
- Thursday — Tempo or race-pace run
- Friday — Rest or very easy cross-training
- Saturday — Long run (gradually building to peak)
- Sunday — Recovery run or easy mid-distance run
Sample 12-week calendar (mile-based)
Note: adjust paces to your current fitness. Easy = conversational pace; Tempo = comfortably hard; Intervals = fast with full recoveries.
Weeks 1–4
- Week 1: Tue 6 (3×1-mile w/2 min), Thu 5 tempo, Sat 10, Sun 4 — Total ≈ 30
- Week 2: Tue 7 (6x800m), Thu 6 tempo, Sat 12, Sun 5 — Total ≈ 34
- Week 3: Tue 6 (4×1-mile), Thu 6 tempo w/MP reps, Sat 14, Sun 5 — Total ≈ 36
- Week 4: Recovery week — Tue 5 easy, Thu 5 (short tempo), Sat 10, Sun 4 — Total ≈ 28
Weeks 5–8
- Week 5: Tue 8 (8x800m), Thu 7 tempo, Sat 16, Sun 6 — Total ≈ 40
- Week 6: Tue 7 (ladder intervals), Thu 8 race-pace segments, Sat 18, Sun 6 — Total ≈ 44
- Week 7: Tue 8 (VO2 session), Thu 8 tempo, Sat 20, Sun 6 — Total ≈ 48
- Week 8: Recovery — lower volume but keep intensity: Total ≈ 36
Weeks 9–12
- Week 9: Tue 8 (marathon-pace miles), Thu 8 tempo, Sat 22 long run w/MP finish, Sun 6 — Total ≈ 52
- Week 10: Hardest week: Tue 9 intervals, Thu 9 tempo, Sat 20 with race-pace segments, Sun 6 — Total ≈ 54
- Week 11: Taper begins — reduce volume 40–50%: Tue 6 easy, Thu 6 short tempo, Sat 12, Sun 4 — Total ≈ 28
- Week 12: Race week — short shakeouts, rest, race — Total ≈ 20–26 (including marathon)
Key workouts explained
- Intervals (VO2 max): Short, fast repeats (400–1200m) at 5K–10K effort with equal or slightly shorter recoveries. Improves speed and lactate tolerance.
- Tempo runs: 20–40 minutes at lactate-threshold pace — “comfortably hard” where speaking is limited. Builds sustained speed and toughness.
- Marathon-pace (MP) runs: Portions of long runs or standalone sessions at your target marathon pace to teach pacing and fueling.
- Long runs: Foundation of marathon fitness. Start easy; incorporate last 3–6 miles at MP in later weeks. Include one or two cutback weeks for recovery.
Pacing guidelines
- Easy runs: 60–90 seconds slower per mile than marathon goal pace (MGP) for most runners.
- Tempo: ~15–30 seconds faster than MGP per mile (depends on goal time).
- Intervals: 5K–10K race pace or faster.
- Long-run finish: around MGP for the final segment when doing MP finishes.
Strength, mobility, and injury prevention
- Strength twice weekly (20–30 minutes): focus on glutes, hips, single-leg exercises, core. Examples: Romanian deadlifts, single-leg squats, hip bridges, planks.
- Mobility daily (10 minutes): hip flexor stretches, calf mobility, thoracic rotation.
- Foam-rolling after long runs and strength sessions.
- Include one full rest day per week to allow adaptation.
Nutrition and fueling
- Train fueling during long runs: practice with 30–60 g carbs/hour gels, chews, or sports drink depending on tolerance.
- Pre-long-run: 2–3 hours before, eat 300–500 kcal focusing on carbs and some protein.
- Hydration: sip regularly; don’t overdrink. Replace electrolytes on runs longer than 90 minutes.
- Taper nutrition: reduce fiber before race, maintain familiar carb intake, avoid new foods.
Race-week checklist
- Final workouts: short 20–30 minute runs with a few strides; one 10–15 minute tempo the week’s middle if needed.
- Gear check: shoes you’ve run 100–200 miles in, comfortable clothing, race bib and safety pins, watch or pacing plan.
- Sleep: prioritize 7–9 hours nightly; naps okay.
- Mental prep: visualize race segments, have an action plan for the first 10k, halfway, and final miles.
Common problems and fixes
- Stagnant fitness: add one extra quality session or increase long run by 10% every two weeks.
- Recurrent niggles: back off intensity for a week, prioritize strength and mobility, and see a physio if pain persists.
- GI distress during races: lower pre-race fiber, test different fuel types, practice intake timing.
Sample marathon-week (race target 3:30)
- Mon — Rest
- Tue — 5 miles easy + strides
- Wed — 6 miles easy + light strength
- Thu — 4 miles with 3 x 1 mile @ half-marathon pace (fast but controlled)
- Fri — Rest or 30 min easy spin
- Sat — 3 miles easy with 4 strides
- Sun — Race day — execute pace plan (7:57/mi target)
Final notes
- Adjust the plan to your life: swap days to fit schedules but keep recovery after hard sessions.
- Listen to your body: small pains are normal; sharp or worsening pain is a sign to rest and consult a professional.
- Consistency beats perfection. Follow the plan most weeks, allow for flexibility, and focus on incremental progress.
Good luck—train smart, rest well, and trust your preparation.
Leave a Reply