Nathan Pennington Running in The Distance

12 Week Marathon Training Plan PDF | Pro Tips

Are you seeking a legitimate 12 week marathon training plan pdf? If so, welcome to RunDreamAchieve. I am glad you have made it here. One of the best investments you can make is in yourself. I have done my best here to create training plans, running courses and monthly coaching to help you succeed. In addition, create new training videos at the RunDreamAchieve YouTube channel each week.

I always tell runners that the longer your build up, the better. 12 weeks is a legitimate amount of time to prepare properly for the marathon. That being said, 20 to 24 weeks is optimal. Remember, you do not want to be in a hurry. It takes the body between 21 days to 4 weeks to adapt to any stressor being placed on it. So, the 12 week marathon training plan pdf I have created focuses on periodization.

Again, the longer your build up the less of a rush you will be in order to get into peak shape. The majority of the athletes that visit RunDreamAchieve invest in 16 to 24 week plans. Of course, many others who have tight schedules focus on 8 to 12 week training plans. So, it does depend on the schedule of the athlete. Yes, a 3 month marathon training plan pdf can still set you up for success. 12 weeks is still sufficient time to get into great shape for a marathon.

Can you Train for Marathon in 12 Weeks?

You can and many still do set new personal bests in 12 weeks. That being said, a minimum of 4 and preferably 5 to 6 months is best if you really want to do it right. The marathon is a complicated event and one that takes time, patience and focus in order to train for successfully. It took me from 1992 to 2007 to break the sub-2:20 marathon barrier.

Of course, you don't have to train for that long in order to get a new personal best. So, your main focus needs to be on working on your overall leg speed. Remember, the end goal is to improve your body's lactate tolerance. Also, to sustain your goal marathon race pace longer than your competition. How do we do this? Well, you have to spend more of your weekly volume at a higher heart rate.

Remember, the world's top runners are running between 35 to 40 percent of their weekly volume at or below their anaerobic threshold. We run between 85 to 89 percent of our maximum heart rate running at this intensity. So, of course, these runners make it look easy for a reason.

CHECK OUT OUR RUNNING COURSES

Is 3 Months Enough to Train for a Marathon?

A 12 week marathon training plan pdf should focus on quality over quantity. There are many runners who run high volume but still miss their time goals. So, it is not for a lack of motivation and drive. The problem is many times their tempo runs are too short. In addition, are running too aerobically too often during their training weeks.

12 weeks will fly by. So, you have to look at what percentage of your weekly volume are you training at or below goal marathon race pace. The issue for many runners is pace sustainment. Sure, they can sustain goal pace for a portion of the race but have problems sustaining it in the latter stages of the race. So, the 12 week marathon training plan pdf options available here focus on speed development.

In addition, focuses on the importance of jogging on easy days. Remember, the real benefits of your hard training will take place during your rest cycle. So, the major benefits of your hard training are going to take place after the track or road workouts are complete. We are about 2 to 3 times weaker after a hard road or track workout. So, it is vital to slow down on those recovery days and allow adaptation to take place.

Is 35 Miles a Week Enough for Marathon Training?

The majority of runners can certainly get substantial results by consistently running 35 miles a week. Again, it all comes down to how your 12 week marathon training plan pdf is set up. My focus with the athletes who invest in my products is results. You can run high mileage but if it is too slow all it will make you is a long, slow runner.

I am sure you have a specific time goal in mind for your marathon. So, higher mileage, when done right, can help you drop significant time off of your current personal best. Remember, it isn't the volume of mileage you are doing as much as it is the quality of the work. Also, you being sure to pay attention to slowing down and relaxing during your easy runs.

Again, the real benefits of the hard training you are doing today will be seen several weeks and months from now. So, be patient with yourself in the early stages of your build up. Remember, it takes about 4 weeks to adapt to any stress load you are placing on the body.

LEARN MORE ABOUT OUR TRAINING PLANS

How Many 20 Mile Runs Before Marathon?

I would aim for between 3 to 4. Our 12 week marathon training plan pdf focuses on a 10-day taper. A major mistake a lot of runners make is they start to drop their volume and intensity too far out from their main event. The result is they are going into their race feeling tired and lethargic. Remember, you want to go into your marathon feeling fully rested and confident.

10 days is plenty of time to recover from the past months of hard training that you have done. Also, the taper phase of our training plans can be the most difficult. Why? Well, many runners feel like they are getting out of shape by not running as much during this period. The good news is you will not lose any fitness. In fact, will go into your race healthy and ready to set a new personal best.

How Many Rest Days Should You Have Before a Marathon?

I would focus on at least 2. Again, this all goes back to your taper. The objective is not to start dropping volume and intensity too soon. In addition, properly plan your training so that you go into your goal race fully recovered and ready to run all out. Proper pacing in the race is also critical if you are going to set a new personal best.

I always tell runners to focus on a negative split. So, aim to run the first half of your marathon slower than you run the second half. The main reason is you do not want to go into oxygen debt too soon in the race. You need to be doing at least 1 vo2 max workout, 1 tempo run and 1 long run each week. We run between 85 to 89% of our max heart rate during tempo runs. In addition, around 95 to 100% of our max heart rate during vo2 max workouts.

So, doing the proper amounts of these types of workouts will help make your goal marathon race pace to feel easier. Also, you will be able to clear lactic acid faster than it is building up at faster speeds. You do not have to experience the so-called “wall”. You only need to pace yourself properly and follow a legitimate plan.

Closing Thoughts

I hope that this post has been helpful. Remember, what you do in the hours following a hard workout are what is going to make the difference. So, do not worry about what pace per mile or per kilometer you are running at on easy days. I highly recommend investing in a heart rate monitor. I use the Garmin 245 myself. It helps me to stay at the correct heart rate zones and not over train.

Also, work to get that tempo run extended out to around 16 kilometers or 10 miles. The longer you spend training at your lactate threshold, the better. Continue to develop your speed with hill workouts, track and road intervals and fartlek runs. Also, make sure to spend time in mental training. Remember, our goals have to occur first in the mind before they will ever become reality in real life.

So, spend 10 to 15 minutes daily seeing yourself crossing the finish line in your goal time. In addition, running relaxed, in control and confident. I would recommend making this a mandatory part of your training. The vast majority of runners only focus on physical training and neglect mental rehearsal. The world's top runners focus on both. Be sure to check out the resources available to you here. I wish you the very best in your training and racing.

LEARN MORE ABOUT OUR PRIVATE, MEMBERSHIP COMMUNITY