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12 Week Marathon Training Plan

12 Week Marathon Training Plan

I took the above picture after running a half-marathon 
training run in 1 hour and 50 minutes!

For most of my followers, we like to lift heavy and run only when needed.

Running doesn’t have to be hard!

When I started my trip into endurance racing, I hated the idea of running every day and giving up my precious gym time.  I still hate it.  So, as I plan for these events like the Pyongyang Marathon or the Ironman I will race next year.  I wanted to find a good mix of speed work, endurance (the long run) and weights to keep strong and explosive. So I prepared the marathon training plan for the average gym rat.  I call it the Viking 12 week Marathon Training Plan.

12 weeks is not an exceptionally long time to prepare for a marathon.  So this training plan will hurt a bit, but as with all thing in this life, you need to be prepared to suffer and dig into those places that others are not willing to go to, then you can perform and be proud.

Week 1

Interval

Track Workout

Tempo/ Time Trial Workout

With a continuously running clock run 10 meters the first minute, run 20 meters the 2nd minute, 30 meters at the 3rd minute…. continue until you cannot complete the distance within the minute.3 Rounds of (200, 400, 600) Rest exactly how long it takes you to complete each distance60 Minute Tempo Run @ 75%

Week 2

Interval

Track Workout

Tempo/Time Trial Workout

1 minute ladder: 1 min on, 1 off, 50 sec on, 50 off . . . down to 10 sec on 10 sec off, back up to 1 minute.

16 Rounds of: 20 sec on, 10 sec off

5k Time Trial

Week 3

Interval

Track Workout

Tempo/ Time Trial Workout

7 Rounds of 2 minutes on, 1 minute off

3x5k at 70%, 80%, 90%. Rest 2 minutes between.

4x 1 mile repeats. Full Rest between efforts.

Week 4

Interval

Track Workout

Tempo/Time Trial Workout

5 min on, 2:30 off, 6 min on, 3 min off, 7 min on, Done.

10x100s on the minute.

2 mile Time Trial

Week 5

Interval

Track Workout

Tempo/ Time Trial Workout

2 Mile Tabata: 20 sec on, 10 sec off for 2 miles.

4×5 min intervals, with 3 min recovery between each.

8 Mile Tempo Run @ 75%

Week 6

Track Workout

Tempo/Time Trial Workout

6x800m with 2 min rest between

13.1 mile Time Trial

Week 7

Interval

Track Workout

Tempo/ Time Trial Workout

6×3 min all out efforts. Rest 3 minutes after 1,3,5. Rest 1 min after 2,4.

10x400m with 2 minutes rest between.

45 minute Tempo Run @ 90%.

Week 8

Interval

Track Workout

Tempo/Time Trial Workout

4 min on, 3 min off, 2 min on, 30 sec off, 1 min on,3 min off, 2 min on, 30 sec off, 4 min on, Done!

4x400m hill sprints. Recover on descent.

4x 5k with 5 minutes rest.

Week 9

Interval

Track Workout

Tempo/ Time Trial Workout

10×100 hill sprints. Rest 45 sec between each.

800-1200-1600-1200-800. Rest 3 minutes between.

3 mile all out, Rest 4 min. 2 miles @ 90%, Rest 2 min. 1 mile all out.

Week 10

IntervalTrack WorkoutTempo/Time Trial Workout

3 min on, 3 min off, 2 min on, 2 min off, 1 min on, 1 min off, 2 min on, 2 min off, 3 min on, Done.

9x300s. Walk remaining 100m for rest.

2 Hour Run @ 75%

Week 11

Interval

Track Workout

Tempo/ Time Trial Workout

10x150m hill runs.

4×5 min. Rest 2 minutes between each.

5 Mile Tempo run @ 80% effort.

Week 12

Taper

8x200m. Begin a 200 every 3 minutes

Race Day!

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