12-Week Marathon Plan

Weekly Structure:

• 4 Running Days (Easy Runs, Speed/Tempo, Long Run)
• 1 Cross-Training Day (e.g., cycling, swimming, strength training)
• 2 Rest Days

Key Runs Explained:

• Long Run: Builds endurance. Increase weekly up to 20-22 miles.
• Tempo Run: Runs at a comfortably hard pace, about 10K pace.
• Speed Work: Short, fast intervals to improve pace and stamina.
• Easy Run: Shorter, relaxed runs to recover while keeping up mileage.

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Weekly Plan Breakdown

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	3 mi Easy	4 mi Tempo	3 mi Easy	Rest	8 mi Long Run	Cross-Train
2	Rest	3 mi Easy	5 mi Tempo	3 mi Easy	Rest	10 mi Long Run	Cross-Train
3	Rest	4 mi Easy	6 x 400m Intervals	4 mi Easy	Rest	12 mi Long Run	Cross-Train
4	Rest	4 mi Easy	6 mi Tempo	4 mi Easy	Rest	14 mi Long Run	Cross-Train
5	Rest	5 mi Easy	8 x 400m Intervals	5 mi Easy	Rest	16 mi Long Run	Cross-Train
6	Rest	5 mi Easy	6 mi Tempo	5 mi Easy	Rest	18 mi Long Run	Cross-Train
7	Rest	5 mi Easy	10 x 400m Intervals	5 mi Easy	Rest	20 mi Long Run	Cross-Train
8	Rest	6 mi Easy	6 mi Tempo	6 mi Easy	Rest	16 mi Long Run	Cross-Train
9	Rest	5 mi Easy	8 x 800m Intervals	5 mi Easy	Rest	18 mi Long Run	Cross-Train
10	Rest	5 mi Easy	8 mi Tempo	5 mi Easy	Rest	20 mi Long Run	Cross-Train
11	Rest	4 mi Easy	6 x 400m Intervals	4 mi Easy	Rest	12 mi Long Run	Cross-Train
12	Rest	3 mi Easy	4 mi Tempo	Rest	2 mi Easy	Rest	Race Day

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Additional Tips

1. Pace Yourself: Keep your easy and long run paces relaxed to avoid burnout.
2. Stay Hydrated and Fueled: Practice race-day nutrition during long runs.
3. Prioritize Rest: Take rest days seriously to allow muscle recovery.
4. Taper in the Last 2 Weeks: Reduce mileage and intensity, giving your body time to recover before race day.