12-Week Marathon Training Plan in km (Free)
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Marathon Training Plan

12-Week Marathon Training Plan in km (Free)

3 months · Paces auto-set from your recent race · Free Base → Build → Peak → Taper → Race
Training Schedule
WEEK 1 Base Building
Day Workout Purpose
Day 1 Easy 10km Wake up the body, promote blood flow
Day 2 Easy 10km + 4–6 strides at the end Maintain elasticity and leg turnover
Day 3 Warm-up 3km + 6km Tempo @ 5:03–5:18/km + Cool-down 2km Sustained output ability at threshold
Day 4 Easy 10km, last 3km at race pace (5:26) Pace switch practice under fatigue
Day 5 Easy 10km + 4 hill strides on a gentle slope Adapt to climbing rhythm
Day 6 Rest Full recovery and adaptation
Day 7 Long 23km @ 5:48–6:56/km Build endurance and capillary density
WEEK 2 Base Building
Day Workout Purpose
Day 8 Easy 10km Wake up the body, promote blood flow
Day 9 Easy 10km + 4–6 strides at the end Maintain elasticity and leg turnover
Day 10 Warm-up 3km + 6km Tempo @ 5:03–5:18/km + Cool-down 2km Sustained output ability at threshold
Day 11 Easy 10km, last 3km at race pace (5:26) Pace switch practice under fatigue
Day 12 Easy 10km + 4 hill strides on a gentle slope Adapt to climbing rhythm
Day 13 Rest Full recovery and adaptation
Day 14 Long 23km @ 5:48–6:56/km Build endurance and capillary density
WEEK 3 Base Building
Day Workout Purpose
Day 15 Easy 9km Wake up the body, promote blood flow
Day 16 Easy 9km + 4–6 strides at the end Maintain elasticity and leg turnover
Day 17 Warm-up 3km + 6km Tempo @ 5:03–5:18/km + Cool-down 2km Sustained output ability at threshold
Day 18 Easy 9km, last 3km at race pace (5:26) Pace switch practice under fatigue
Day 19 Easy 9km + 4 hill strides on a gentle slope Adapt to climbing rhythm
Day 20 Rest Full recovery and adaptation
Day 21 Long 22km @ 5:48–6:56/km Build endurance and capillary density
WEEK 4 Base Building
Day Workout Purpose
Day 22 Easy 9km Wake up the body, promote blood flow
Day 23 Easy 9km + 4–6 strides at the end Maintain elasticity and leg turnover
Day 24 Warm-up 3km + 5km Tempo @ 5:03–5:18/km + Cool-down 2km Sustained output ability at threshold
Day 25 Easy 9km, last 3km at race pace (5:26) Pace switch practice under fatigue
Day 26 Easy 9km + 4 hill strides on a gentle slope Adapt to climbing rhythm
Day 27 Rest Full recovery and adaptation
Day 28 Long 21km @ 5:48–6:56/km Build endurance and capillary density
WEEK 5 Build
Day Workout Purpose
Day 29 Easy 9km Wake up the body, promote blood flow
Day 30 Warm-up 3km + 5×1000m @ 4:40/km, 2min jog + Cool-down 2km Pace feel + VO2max stimulus
Day 31 Easy 9km + 4–6 strides at the end Maintain elasticity and leg turnover
Day 32 Warm-up 3km + 5km Tempo @ 5:03–5:18/km + Cool-down 2km Sustained output ability at threshold
Day 33 Easy 9km, last 3km at race pace (5:26) Pace switch practice under fatigue
Day 34 Rest Full recovery and adaptation
Day 35 Long 21km @ 5:48–6:56/km Build endurance and capillary density
WEEK 6 Build
Day Workout Purpose
Day 36 Easy 8km Wake up the body, promote blood flow
Day 37 Warm-up 3km + 5×1000m @ 4:40/km, 2min jog + Cool-down 2km Pace feel + VO2max stimulus
Day 38 Easy 8km + 4–6 strides at the end Maintain elasticity and leg turnover
Day 39 Warm-up 3km + 5km Tempo @ 5:03–5:18/km + Cool-down 2km Sustained output ability at threshold
Day 40 Easy 8km, last 3km at race pace (5:26) Pace switch practice under fatigue
Day 41 Rest Full recovery and adaptation
Day 42 Long 20km @ 5:48–6:56/km Build endurance and capillary density
WEEK 7 Recovery Week
Day Workout Purpose
Day 43 Easy 8km Wake up the body, promote blood flow
Day 44 Easy 8km + 4–6 strides at the end Maintain elasticity and leg turnover
Day 45 Rest Full recovery and adaptation
Day 46 Easy 8km, last 3km at race pace (5:26) Pace switch practice under fatigue
Day 47 Easy 8km Wake up the body, promote blood flow
Day 48 Rest / very easy 6km Active recovery, keep legs loose
Day 49 Long 19km @ 5:48–6:56/km Build endurance and capillary density
WEEK 8 Peak
Day Workout Purpose
Day 50 Easy 8km Wake up the body, promote blood flow
Day 51 Warm-up 3km + 5×1000m @ 4:40/km, 2min jog + Cool-down 2km Pace feel + VO2max stimulus
Day 52 Easy 8km + 4 hill strides on a gentle slope Adapt to climbing rhythm
Day 53 Warm-up 3km + 5km Tempo @ 5:03–5:18/km + Cool-down 2km Sustained output ability at threshold
Day 54 Easy 8km + 4–6 strides at the end Maintain elasticity and leg turnover
Day 55 Rest Full recovery and adaptation
Day 56 Long 18km, last 3km at race pace (5:26) Long run + race pace finish practice
WEEK 9 Peak
Day Workout Purpose
Day 57 Easy 7km Wake up the body, promote blood flow
Day 58 Warm-up 3km + 5×1000m @ 4:40/km, 2min jog + Cool-down 2km Pace feel + VO2max stimulus
Day 59 Easy 7km + 4 hill strides on a gentle slope Adapt to climbing rhythm
Day 60 Warm-up 3km + 4km Tempo @ 5:03–5:18/km + Cool-down 2km Sustained output ability at threshold
Day 61 Easy 7km + 4–6 strides at the end Maintain elasticity and leg turnover
Day 62 Rest Full recovery and adaptation
Day 63 Long 17km, last 3km at race pace (5:26) Long run + race pace finish practice
WEEK 10 Recovery Week
Day Workout Purpose
Day 64 Easy 6km Wake up the body, promote blood flow
Day 65 Easy 6km + 4–6 strides at the end Maintain elasticity and leg turnover
Day 66 Rest Full recovery and adaptation
Day 67 Easy 6km, last 3km at race pace (5:26) Pace switch practice under fatigue
Day 68 Easy 6km Wake up the body, promote blood flow
Day 69 Rest / very easy 4km Active recovery, keep legs loose
Day 70 Long 15km @ 5:48–6:56/km Build endurance and capillary density
WEEK 11 Taper
Day Workout Purpose
Day 71 Easy 6km Wake up the body, promote blood flow
Day 72 Warm-up 3km + 3×800m @ 4:33/km, full recovery + Cool-down 2km Activate fast-twitch fibers for race sharpness
Day 73 Rest Full recovery and adaptation
Day 74 Easy 6km + 4–6 strides at the end Maintain elasticity and leg turnover
Day 75 Easy 6km + 4 hill strides on a gentle slope Adapt to climbing rhythm
Day 76 Rest Full recovery and adaptation
Day 77 Long 14km @ 5:48–6:56/km Build endurance and capillary density
WEEK 12 Race Week
Day Workout Purpose
Day 78 Easy 3km Wake up the body, promote blood flow
Day 79 Warm-up 3km + 3×800m @ 4:33/km, full recovery + Cool-down 2km Activate fast-twitch fibers for race sharpness
Day 80 Rest Full recovery and adaptation
Day 81 Easy 3km + 4–6 strides at the end Maintain elasticity and leg turnover
Day 82 Rest Full recovery and adaptation
Day 83 Rest / very easy 2km Active recovery, keep legs loose
Day 84 RACE DAY — Marathon Race day — trust the training
Notes
1
Strides = 80–100m accelerations (~20s), build to 90% effort, walk back to recover, repeat
2
Uphill: watch heart rate, not pace — use downhill to recover time
3
Adrenaline is high at the start — deliberately hold back for the first 2km
4
Practice race-day fueling on long runs — take gels every 30min after the first hour
12-Week Training Plan — Marathon
rundida.com
Marathon Training Plan
12-Week Marathon Training Plan in km (Free)
3 months · Paces auto-set from your recent race · Free Base → Build → Peak → Taper → Race
Training Schedule
Phase 1 Base Building W1 – W4
W1
D1
Easy 10km
Wake up the body, promote blood flow
D2
Easy 10km
4–6 strides
Maintain elasticity and leg turnover
D3
6km Tempo
@5:03–5:18
Sustained output ability at threshold
D4
Easy 10km
last 3k @ RP
Pace switch practice under fatigue
D5
Easy 10km
4 hill str
Adapt to climbing rhythm
D6
Rest
Full recovery and adaptation
D7
Long 23km
@5:48–6:56
Build endurance and capillary density
W2
D8
Easy 10km
Wake up the body, promote blood flow
D9
Easy 10km
4–6 strides
Maintain elasticity and leg turnover
D10
6km Tempo
@5:03–5:18
Sustained output ability at threshold
D11
Easy 10km
last 3k @ RP
Pace switch practice under fatigue
D12
Easy 10km
4 hill str
Adapt to climbing rhythm
D13
Rest
Full recovery and adaptation
D14
Long 23km
@5:48–6:56
Build endurance and capillary density
W3
D15
Easy 9km
Wake up the body, promote blood flow
D16
Easy 9km
4–6 strides
Maintain elasticity and leg turnover
D17
6km Tempo
@5:03–5:18
Sustained output ability at threshold
D18
Easy 9km
last 3k @ RP
Pace switch practice under fatigue
D19
Easy 9km
4 hill str
Adapt to climbing rhythm
D20
Rest
Full recovery and adaptation
D21
Long 22km
@5:48–6:56
Build endurance and capillary density
W4
D22
Easy 9km
Wake up the body, promote blood flow
D23
Easy 9km
4–6 strides
Maintain elasticity and leg turnover
D24
5km Tempo
@5:03–5:18
Sustained output ability at threshold
D25
Easy 9km
last 3k @ RP
Pace switch practice under fatigue
D26
Easy 9km
4 hill str
Adapt to climbing rhythm
D27
Rest
Full recovery and adaptation
D28
Long 21km
@5:48–6:56
Build endurance and capillary density
Phase 2 Build W5 – W6
W5
D29
Easy 9km
Wake up the body, promote blood flow
D30
5×1km
@4:40, 2'jog
Pace feel + VO2max stimulus
D31
Easy 9km
4–6 strides
Maintain elasticity and leg turnover
D32
5km Tempo
@5:03–5:18
Sustained output ability at threshold
D33
Easy 9km
last 3k @ RP
Pace switch practice under fatigue
D34
Rest
Full recovery and adaptation
D35
Long 21km
@5:48–6:56
Build endurance and capillary density
W6
D36
Easy 8km
Wake up the body, promote blood flow
D37
5×1km
@4:40, 2'jog
Pace feel + VO2max stimulus
D38
Easy 8km
4–6 strides
Maintain elasticity and leg turnover
D39
5km Tempo
@5:03–5:18
Sustained output ability at threshold
D40
Easy 8km
last 3k @ RP
Pace switch practice under fatigue
D41
Rest
Full recovery and adaptation
D42
Long 20km
@5:48–6:56
Build endurance and capillary density
Phase 3 Recovery Week W7
W7
D43
Easy 8km
Wake up the body, promote blood flow
D44
Easy 8km
4–6 strides
Maintain elasticity and leg turnover
D45
Rest
Full recovery and adaptation
D46
Easy 8km
last 3k @ RP
Pace switch practice under fatigue
D47
Easy 8km
Wake up the body, promote blood flow
D48
Rest
Active recovery, keep legs loose
D49
Long 19km
@5:48–6:56
Build endurance and capillary density
Phase 4 Peak W8 – W9
W8
D50
Easy 8km
Wake up the body, promote blood flow
D51
5×1km
@4:40, 2'jog
Pace feel + VO2max stimulus
D52
Easy 8km
4 hill str
Adapt to climbing rhythm
D53
5km Tempo
@5:03–5:18
Sustained output ability at threshold
D54
Easy 8km
4–6 strides
Maintain elasticity and leg turnover
D55
Rest
Full recovery and adaptation
D56
Long 18km
last 3k @ RP
Long run + race pace finish practice
W9
D57
Easy 7km
Wake up the body, promote blood flow
D58
5×1km
@4:40, 2'jog
Pace feel + VO2max stimulus
D59
Easy 7km
4 hill str
Adapt to climbing rhythm
D60
4km Tempo
@5:03–5:18
Sustained output ability at threshold
D61
Easy 7km
4–6 strides
Maintain elasticity and leg turnover
D62
Rest
Full recovery and adaptation
D63
Long 17km
last 3k @ RP
Long run + race pace finish practice
Phase 5 Recovery Week W10
W10
D64
Easy 6km
Wake up the body, promote blood flow
D65
Easy 6km
4–6 strides
Maintain elasticity and leg turnover
D66
Rest
Full recovery and adaptation
D67
Easy 6km
last 3k @ RP
Pace switch practice under fatigue
D68
Easy 6km
Wake up the body, promote blood flow
D69
Rest
Active recovery, keep legs loose
D70
Long 15km
@5:48–6:56
Build endurance and capillary density
Phase 6 Taper W11
W11
D71
Easy 6km
Wake up the body, promote blood flow
D72
3×800m
Activate fast-twitch fibers for race sharpness
D73
Rest
Full recovery and adaptation
D74
Easy 6km
4–6 strides
Maintain elasticity and leg turnover
D75
Easy 6km
4 hill str
Adapt to climbing rhythm
D76
Rest
Full recovery and adaptation
D77
Long 14km
@5:48–6:56
Build endurance and capillary density
Phase 7 Race Week W12
W12
D78
Easy 3km
Wake up the body, promote blood flow
D79
3×800m
Activate fast-twitch fibers for race sharpness
D80
Rest
Full recovery and adaptation
D81
Easy 3km
4–6 strides
Maintain elasticity and leg turnover
D82
Rest
Full recovery and adaptation
D83
Rest
Active recovery, keep legs loose
D84
RACE
Race day — trust the training
1 Practice fueling on long runs
2 Weekly mileage +10% max
3 Trust the taper
4 Race starts at km 30
Rest Easy Easy + Strides Easy + Hills Easy + Race-Pace Tempo / MP Intervals / VO2 Long Run Race
12-Week Training Plan — Marathon
rundida.com