Who this plan is for
Experienced runners logging ≥50 km/week with a current marathon <3:15 or half‑marathon <1:28. Volume ramps to ~110 km peak.

Training Philosophy

  • 80/20 intensity split: ~80 % easy aerobic, 20 % quality (LT, VO₂, MP).
  • Periodisation: 3‑week load, 1‑week deload blocks.
  • Specificity: Marathon‑pace (MP) workouts begin Week 5 and expand.

12‑Week Plan (km = weekly mileage target)

Week Mon Tue Wed Thu Fri Sat Sun Weekly km
1 Rest 10 E 12 E 10 E + strides Rest 16 L (last 5 @ MP+15 s) 8 E 66
2 Rest 12 E 10 E + 8×100 m hill 12 E Rest 18 L (last 6 @ MP+10) 8 E 72
3 Rest 14 E Workout: 6×1 km @ 10 k 12 E Rest 20 L (last 8 @ MP+10) 10 E 80
4 Rest 12 E 10 E 8 E Rest 14 L 8 E 62 (deload)
5 Rest 14 E Workout: 5×2 km @ LT 12 E Rest 24 L (12 @ MP) 10 E 90
6 Rest 16 E 12 E + 10×100 m 14 E Rest 26 L (14 @ MP) 8 E 96
7 Rest 12 E Workout: 3×4 km @ MP-5 s 14 E Rest 28 L (16 @ MP) 10 E 102
8 Rest 14 E 10 E 10 E Rest 20 L 8 E 76 (deload)
9 Rest 16 E Workout: 4×5 km @ MP 12 E Rest 32 L (18 @ MP) 10 E 110
10 Rest 14 E 12 E 10 E + strides Rest 24 L (12 @ MP) 10 E 94
11 Rest 10 E Workout: 3×3 km @ LT 10 E Rest 16 L (6 @ MP) 8 E 72
12 Rest 8 E 6 E + 6×200 m @ 5 k 5 E Rest 6 E + 4 × 400 m @ MP MARATHON 52

Strength & Mobility

  • Twice weekly: single‑leg squats, calf raises, hip abductors, planks. 10–15 min post‑run.

Nutrition Keys

  • Carb intake 6–8 g/kg/day peak weeks.
  • Long runs: practise 60–75 g carbs/hr gel + electrolyte.
  • Taper: reduce fibre 48 h pre‑race; 8–10 g/kg carb‑load 36 h pre‑gun.

Taper & Race‑Day Strategy

  • 20 % mileage drop Week 11, 45 % drop Week 12.
  • MP = (target 2:59:59) ≈ 4:15 min/km.
  • Start 5 s/km slow first 5 km; negative split last 10 km.

Sources

  1. Daniels, J. Running Formula (4th ed, 2024)
  2. World Athletics Marathon Split Database (accessed Jun 2025)
  3. Pfitzinger, P. Advanced Marathoning (2022)
  4. PubMed 36128844 – taper meta‑analysis

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