Marathon 12-week Training Program

On road, track, or treadmill

Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
 Rest 60 min easy 20 min warm-up, 5 times 1000m at 85%, recovery between each 300m jogging (not walking), 10 min cool-down 60 min easy 20 min warm-up, 5000m at 80% speed, 10 min cool-down 30 min easy 20 min warm-up, 10k marathon pace, 10 min cool-down
2
 Rest 60 min easy 20 min warm-up, 5 times 1200m at 85%, recovery between each 400m jogging (not walking), 10 min cool-down 60 min easy 20 min warm-up, 6000m at 80% speed, 10m cool-down 30 min easy 20 min warm-up, 13k marathon pace, 10 min cool-down
3
 Rest 60 min easy 20 min warm-up, 5 times 1500m at 85%, recovery between each 500m jogging (not walking), 10 min cool-down 60 min easy 20 min warm-up, 7000m at 80% speed, 10 min cool-down 30 min easy 20 min warm-up, 15k marathon pace, 10 min cool-down
4
 Rest 60 min easy 20 min warm-up, 5 times 2000m at 85%, recovery between each 600m jogging (not walking), 10 min cool-down 60 min easy 20 min warm-up, 8000m at 80% speed, 10 min cool-down 30 min easy 20 min warm-up, 20k marathon pace, 10 min cool-down
5 Rest 90 min easy Rest 90 min easy Rest 30 min easy 20 min warm-up, 20k marathon pace, 10 min cool-down
6 Rest 60 min easy 20m warm-up, 4 times 3000m at 85%, recovery between each 1000m jogging (not walking), 10m cool-down 60 min easy 20 min warm-up, 9000m at 80% speed, 10 min cool-down 30 min easy 20 min warm-up, 23k marathon pace, 10 min cool-down
7 Rest 60 min easy 20m warm-up, 4 times 4000m at 85%, recovery between each 1200m jogging (not walking), 10m cool-down 60 min easy 20 min warm-up, 10000m at 80% speed, 10 min cool-down 30 min easy 20 min warm-up, 25k marathon pace, 10 min cool-down
8 Rest 60 min easy 20m warm-up, 3 times 5000m at 85%, recovery between each 1500m jogging (not walking), 10m cool-down 60 min easy 20 min warm-up, 12000m at 80% speed, 10 min cool-down 30 min easy 20 min warm-up, 30k marathon pace, 10 min cool-down
9 Rest 60 min easy 20 min warm-up, 3 times 6000m at 85%, recovery between each 2000m jogging (not walking), 10 min cool-down 60 min easy 20 min warm-up, 15000m at 80% speed, 10 min cool-down 30 min easy 20 min warm-up, 32k marathon pace, 10 min cool-down
10 Rest 90 min easy Rest 90 min easy Rest 30 min easy 20 min warm-up, 30k marathon pace, 10 min cool-down
11 Rest 60 min easy 20 min warm-up, 1 time 10000m at 80%, 10 min cool-down 60 min easy 20 min warm-up, 1 time 10000m at 80%, 10 min cool-down 30 min easy 20 min warm-up, 21.1k at marathon pace, 10 min cool-down
12 Rest 45 min easy 20 min warm-up, 5000m at marathon pace, 10 min cool-down 20 min warm-up, 4000m at marathon pace, 10 min cool-down 20 min warm-up, 3000m at marathon pace, 10 min cool-down 30 min easy Marathon

Definitions per Target Time

Time
Average speed in kilometres per hour
Mins
Easy
85%
80%
Warm-up
Cool-down
Recovery
<2:30m
13.5 k/h
18 k/h
16.94 k/h
11.7 k/h
10.8 k/h
9.9 k/h
<2:45m
12.75 k/h
17 k/h
16 k/h
11.05 k/h
10.2 k/h
9.35 k/h
<3h
12 k/h
16 k/h
15.06 k/h
10.4 k/h
9.6 k/h
8.8 k/h
<3:15m
11.63 k/h
15.5 k/h
14.59 k/h
10.08 k/h
9.3 k/h
8.53 k/h
<3:30m
11.25 k/h
15 k/h
14.12 k/h
9.75 k/h
9 k/h
8.25 k/h
<3:45m
10.5 k/h
14 k/h
13.18 k/h
9.1 k/h
8.4 k/h
7.7 k/h
<4h
10.13 k/h
13.5 k/h
12.71 k/h
8.78 k/h
8.1 k/h
7.43 k/h
<4:15m
9.75 k/h
13 k/h
12.24 k/h
8.45 k/h
7.8 k/h
7.15 k/h
<4:30m
9.38 k/h
12.5 k/h
11.76 k/h
8.13 k/h
7.5 k/h
6.88 k/h
<4:45m
9 k/h
12 k/h
11.29 k/h
7.8 k/h
7.2 k/h
6.6 k/h
<5h
8.63 k/h
11.5 k/h
10.82 k/h
7.48 k/h
6.9 k/h
6.33 k/h
<5:15m
8.25 k/h
11 k/h
10.35 k/h
7.15 k/h
6.6 k/h
6.05 k/h
<5:30m
7.88 k/h
10.5 k/h
9.88 k/h
6.83 k/h
6.3 k/h
5.78 k/h
<5:45m
7.5 k/h
10 k/h
9.41 k/h
6.5 k/h
6 k/h
5.5 k/h