So you want to run (another) marathon. You’ve come to the right place. Developed by running coach Michelle Portalatin, C.S.C.S. with inputs from Rebeka Stowe, C.S.C.S. and Nike+ Run Club coach, this 12-week training plan is designed for intermediate runners who have already run their first marathon and who have been consistently keeping up 25-mile weeks.
Note: While day 6 of the 12-week marathon training plan indicates cross-training (30-45 minutes of aerobic exercise that isn't running), you can opt for a rest day instead.
Hill, Speed, and Tempo Runs
This 12-week marathon training plan incorporates fartlek, hills, tempo, and interval runs to improve your endurance. “Hills are a great place to begin training, as they support the development of leg strength and benefit biomechanics by encouraging the use of the posterior chain,” explains Stowe. “Often, hills lead us to a more ideal ground contact time and increased cadence.” Starting the first three to four weeks of training with hills is great because of the developed strength and focus on effort versus pace, she adds. (Wait, what’s the average marathon time?)
How to Determine Your Pace
The easiest way to figure out your pacing for the tempo runs (which are crucial for training your body to sustain speed over any race distance) is to use a recent race performance or a one- or two-mile time trial result as a starting place, explains Stowe. A great resource is the VDot02 Calculator, which does the work for you to determine equivalent performance times and helps you determine upcoming performance goals. You can then begin thinking in terms of ‘current pace vs. goal pace’ or utilize the training paces they prescribe you for 10K pace, 5K pace, and interval/mile pace to support your 12-week marathon training plan. The app will also give you an ‘easy’ pace that will allow you to still hold a conversation, comfortably. (And seriously, don’t be afraid to go EASY on easy days, says Stowe.)
Your 12-Week Marathon Training Plan
