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