12 weeks Marathon Training Program

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest 15 min warming up  ,5  X 500m with 2min RIB   , 10min  Cool down                         45 min easy run 15 min warm up
10x 1min rest 60s jog @ 5 km pace
10 min cool down
45 min Easy run Rest 13km long run
2 Rest 15 min warm up                                 15x100m 45s rest                              5min cool down 45 min easy run 15 min warm up
3x5min  R.I.B 2 min@ 5 km pace
10 min cool down
50 min Easy run Rest 15km long run
3 Rest 15 min warm up
12x200m @ 80%R.I.B 90s
10 min cool down
50 min easy run 15 min warm up
2x10 min@ 10 km pace
10 min cool down
50 min Easy run Rest 18km long run
4 Rest 15 min warm up
10x300m @ 80%R.I.B 90s
10 min cool down
60 min easy run 15 min warm up
1x1000 m @ Half M p
1x2000 m @ Half M p
1x3000 m @ Half M p
10 min cool down
60 min Easy run Rest 21km long run
5 Rest 15 min warm up
8x400 @ 5k paceR.I.B 2min
10 min cool down
60 min easy run 15 min warm up
45 min @ Half M p
10 min cool down
45 min Easy run
including 3x100 m
Rest 24km long run
6 Rest 15 min warm up
3 sets of (400-800) @ 10k pace R.I.B 400m jog
10 min cool down
45 min easy run 15 min warm up
2x30 min @ Half M p
5 min RIB
10 min cool down
45 min Easy run
including 3x100 m
Rest 26km long run
7 Rest 15 min warm up
5x800 @ 5k paceR.I.B 2min
10 min cool down
45 min easy run 15 min warm up
60 min @ Half M p
10 min cool down
45 min Easy run
including 3x100 m
Rest 28km long run
8 Rest 15 min warm up
4x1200m @ 5k pace R.I.B 150s
10 min cool down
45 min easy run 15 min warm up
30 min @ M p
20 min @ Half M p
10 min @ 10 km p
3 min RIB
10 min cool down
45 min Easy run
including 3x100 m
Rest 32 km long run
9 Rest 15 min warm up
4x1500m @ 5k pace R.I.B 150s
10 min cool down
45 min easy run 15 min warm up                  30min  @ MP                      15 min @HM P                    10 min  cool down 45 min Easy run
including 3x100 m
Rest 36km long run
10 Rest 30 min easy run
7x1000m @ 10k pace
5 min cool down
45 min easy run 15 min warm up
40 min @ M p
20 min @ Half M p
10 min @ 10 km p
10 min cool down
45 min Easy run
including 3x100 m
Rest 21km long run
11 Rest 15 min warm up
2x2000m @ 10 k paceR.I.B 3min
15 min easy
1x3000m @ half marathon pace
10 min cool down
45 min easy run 15 min warm up
45 min @ M p
10 min cool down
45 min Easy run
including 3*100 m
Rest 13km long run
12 Rest 10 min warm up
8x30s @  R.I.B 30s
5 min cool down
30 min easy run 10 min warm up
12 min @ M p
5 min cool down
25 min Easy run
including 3x100 m
MARATHON RACE
GOOD LUCK!


MP: Marathon pace
H MP: Half Marathon pace
RIB: Rest in between
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