Marathon Training Schedule - Intermediate

Week  #  12



Marathon Training Tip Of The Week: - Rest Is Important

If you're like me, by this stage of the training I seem to alternate between having really great training runs and then difficult ones. This is one of the effects of the higher weekly mileage, and your body doesn't always recover between one run and the next. If you stick with the program though, you'll appreciate the upcoming tapering phase as you approach race day.

In the meantime, the weekly rest day is always welcome. Don't use the scheduled rest day to make up for lost miles, make sure you take it off!




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Marathon Training Schedule: Week 12

You are now in the peak training phase of the program - don't be surprised if you have to struggle through some of the runs this week!




Intermediate Level: Week 12 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
6 HD 7 E 7 M 6 M Rest 19 L 5 E 50

E - Easy Pace; HD - Hard Pace; HL - Hills; L - Long Slow Run; M - Marathon Pace; T - Tempo


The peak mileage of your training program was reached last week and you survived! Now you begin a rather long Tapering period. Be patient, as it is time to start giving your body more rest, a little bit more each week. It is also time to reinforce the ideas of getting enough rest and adequate nutrition and the demands on your time from not only the running program, but work and family too.

Below are the suggested day-by-day training goals for this week's training. Don't worry if you have to miss a day, or make adjustments. This is an 18 week program and you have plenty of time to get back on track.




Week 12 Daily Training Schedule




Day 1:

Today you will start with 6 miles of hills because we cannot neglect the obvious benefits and the fact that your marathon is bound to have a few ups and downs in it. Make your hills effort consistent, the equivalent of an easy/moderate pace.

Day 2:
The workout for today is an easy 7 miles of aerobic only work. Remember to stretch after.

Day 3:
A marathon pace workout is scheduled, with a total distance of 7 miles. As usual, warm-up for the first mile and cool down for the final mile.

Day 4:
This is an easy 6 miler. Take it real easy because you have another real long one scheduled for later in the week.

Day 5:
Rest and Stretch today because tomorrow will test your endurance and willpower.

Day 6:
LSD of 19 miles (remember long slow distance definition). This is definitely a hard day due to the length of the run. Drag a buddy or two out with you; try not to do this on your own. Go for Brunch after you stretch and shower.

Day 7:
This is a 5 mile recovery run to get some of the stiffness out of your body. Please take it easy and have a good light stretch afterwards. Congrats, only 50 miles this week.


Marathon Program Training Tips

  • You should participate in some races during your marathon training. One or two 10K runs will help keep you ‘sharp’. Just don’t force too much though, or you may risk an injury. A half-marathon event about 4 or 5 weeks before the marathon is always a good warm-up for the full distance. You should try and run this at your marathon pace or faster.

  • Reviewing your progress and seeing what you want to focus on each week will help identify the adjustments needed to make improvements in your training. For example, you may need to ease up on your intensity as you increase your weekly long run distance. Or you may need to increase your intensity and get your fitness level up to achieve the pace you need for your time goal.



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