This plan has strength training twice per week, mainly on Tuesdays and Thursdays. Aim for 15 to 30 minutes of strength training per designated day, Kengor says. Exactly what you do is up to you RW's 16-week sub-5:00 marathon training schedule. Go to the plan. A 5:00 hour marathon is approximately 11:30 per mile though a target pace training of 11:00 per mile (4:48) could be beneficial 12-week Marathon Training Plan for All Levels May 26 12-week Marathon Training Plan for All Levels Your custom road map to a successful marathon. Running a marathon is an ambitious goal that attracts people from all walks of life. It is a challenging feat that is achieved by only 1% of the population. Welcome to the 2022 Boston Marathon Training Plan. Developed by B.A.A., these plans will help guide you to success. These training plans are specifically geared towards preparing for the Boston Marathon, and are not necessarily intended for other events. The 20-week plans culminate at the 126th Boston Marathon in April. listen to your body. You can walk during training runs too. In a race the best time to walk is entering a drinks station, that way you can drink more easily while walking as opposed to running. NEXT LEVEL. Marathon Intermediate Training Guide. Cross-training: Mondays in the training guide are for cross-training. The best cross- TCS London Marathon training plans. Whether you're getting set to embark on your first TCS London Marathon or have several medals in your trophy cabinet already, following an effective training plan is a crucial part of your journey to the Finish Line. Our free beginner's, improver's and advanced training plans have been carefully developed This plan takes 16 weeks to build up the endurance that is needed to complete a half marathon. Every week, you will have 3 or 4 running days, combined with 1 or 2 cross training days. In the plan that is linked at the bottom of this page, you run on Tuesdays, Thursdays and Sundays. training long run: 12 miles w/last 3 miles at goal marathon pace 35 2 easy run: 4 miles rest hill repeats: 6 miles 8 x 20-second hill repeats at hard effort w/1:00 recovery between repeats easy run: 5 miles + strength-training circuit (x 1) easy run: 8 miles + 4 x 20-second strides rest or cross-training long run: 13 miles + 4 x 20-second 12-Week Intermediate Ultra Marathon Plan. This short training plan is suitable for Intermediate runners, who want to optimize their 100k/50 mile Ultra Marathon potential. With just 12 weeks to go until event-day, this plan assumes you are currently able to run/jog/walk for 3 hrs 30 mins. Eight Week Marathon Training Schedule (Includes Cross Training and Strength Training Schedule) WEEK SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 1 Rest Day Easy Run: 5 Miles, Strength Training Speed Drills: 400s x 10, Cross Training Long Run, 13.1 Miles Easy Run, 5 Miles: Strength Training Easy Run, 7 Miles Cross Training/Opt. 12-Week Half-Marathon Training Schedule This 12-week plan will get new runners and first-time half marathoners ready for 13.1 miles on race day with flexible days of running, rest, and cross-training per week. WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1 Rest Run 2 miles Rest Run 2.5 miles Rest Run Half Marathon Training Plans. Beginners Half Marathon #2 (14 weeks, 17-26 miles per week) Break 1:30 Half Marathon (10 weeks, 29-42 miles per week) Break 1:45 Half Marathon (10 weeks, 29-42 Half Marathon Training Pl