Marathon Training Plan

APC 12-week marathon training plan is a condensed timeframe, so it's important to acknowledge that this plan assumes a base level of fitness. If you are starting from scratch or have limited running experience, consider extending the duration to allow for more gradual progress.

Weeks 1-2: Base Building

Day 1: Easy Run (3 miles)
Day 2: Rest or cross-training
Day 3: Interval Training (1-mile warm-up, 4x400m fast with 200m jog in between, 1-mile cool down)
Day 4: Rest or cross-training
Day 5: Long Run (5 miles at a comfortable pace)
Day 6: Rest
Day 7: Cross-training or light activity

Weeks 3-4: Increasing Distance and Intensity

Day 1: Easy Run (4 miles)
Day 2: Rest or cross-training
Day 3: Hill Training (1-mile warm-up, 6x hill sprints, 1-mile cool down)
Day 4: Rest or cross-training
Day 5: Long Run (7 miles at a comfortable pace)
Day 6: Rest or easy run
Day 7: Cross-training or light activity

Weeks 5-6: Adding Speed and Endurance

Day 1: Easy Run (5 miles)
Day 2: Rest or cross-training
Day 3: Tempo Run (1-mile warm-up, 3 miles at a faster pace, 1-mile cool down)
Day 4: Rest or cross-training
Day 5: Long Run (9 miles at a comfortable pace)
Day 6: Rest or easy run
Day 7: Cross-training or light activity

Weeks 7-8: Higher Mileage and Intensity

Day 1: Easy Run (5 miles)
Day 2: Rest or cross-training
Day 3: Interval Training (1-mile warm-up, 6x800m fast with 400m jog in between, 1-mile cool down)
Day 4: Rest or cross-training
Day 5: Long Run (10 miles at a comfortable pace)
Day 6: Rest or easy run
Day 7: Cross-training or light activity

Weeks 9-10: Specific Marathon Prep

Day 1: Easy Run (6 miles)
Day 2: Rest or cross-training
Day 3: Marathon Pace Run (1-mile warm-up, 8 miles at goal marathon pace, 1-mile cool down)
Day 4: Rest or cross-training
Day 5: Long Run (12 miles at a comfortable pace)
Day 6: Rest or easy run
Day 7: Cross-training or light activity

Weeks 11-12: Tapering and Final Prep

Day 1: Easy Run (4 miles)
Day 2: Rest or cross-training
Day 3: Marathon Pace Run (1-mile warm-up, 6 miles at goal marathon pace, 1-mile cool down)
Day 4: Rest or cross-training
Day 5: Long Run (10 miles at an easy pace)
Day 6: Rest or easy run
Day 7: Rest or very light activity

General Tips:

  1. Prioritize rest and recovery during the tapering weeks.
  2. Stay hydrated and maintain a balanced diet.
  3. Consider incorporating strength training and stretching.
  4. Listen to your body, and don't hesitate to adjust the plan if needed.
  5. Get proper sleep to support recovery and performance.

Remember to adjust the plan based on your fitness level and how your body responds to the training. If possible, consult with a running coach or fitness professional for personalized advice. Good luck with your marathon training!