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Marathon Training - getting from the 1/2 to the Full - Intermediate/Advanced - 12-week

Browse More Plans

Marathon Training - getting from the 1/2 to the Full - Intermediate/Advanced - 12-week

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Darian Silk

All plans by this Coach

Length

13 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Have you been running for a while and done a half- marathon, maybe even some triathlons or other endurance sports and are now looking to move up to do a full-length marathon? This is the plan for you.

This plan is designed for runners how are currently (or have been very recently) running 3 or more times a week, for a total of at least 30-40km a week and who also have some prior recent experience with runs of 15km or longer. Don't worry - we don't start off right at that distance, but if you have never run that distance - or haven't for a long time, then you would likely be better off with a longer progression than what is designed here.

There are full written descriptions of all workouts, but they can also be integrated with compatible sports watches (e.g certain Garmin or other brand watches) to provide guided workout instructions. Please see the TrainingPeaks website for more technical information.

Coaching support is also available for this program. Email darian@teamatomica.com for more info.

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Day Off

Rest
Recovery days are when you increase your fitness. Do not ignore these days.
Details
Tuesday

Anaerobic Power - hill repeats

Run00:56:0065 TSSStructured Workout
Goal: To develop your anaerobic power and hill climbing strength

Success indicator: RPE and pace are in zone 5b-c for every interval. There is minimal fade out in pace throughout the set. RPE should be 9-9.5 for each interval - you should feel like you are maxing out on every interval - and definitely on the last couple of intervals.

Notes: This workout requires a 6-8% grade (or higher) hill. It is nice if the hill takes 60-120s to climb, but if it is longer you can stop mid-climb and just head back down. This can also be done on a treadmill by setting the belt to the speed and grade you want, straddling the belt till it reaches speed and then lowering yourself onto the moving belt while holding the handrails – caution, this is higher risk and takes some practice.

WU: Run for at least 10-15minutes over rolling hills as you get to your hill. Let your effort vary as you get more warmed up and include some sections up to zone 3 or 4.

Set:
5x ~120s hill repeat. Rest equal to at least 1.5 times work time. Rest is easy jogging back down the hill and at the base, not standing around.
Intensity should be high zone 5b-c by the time you reach the top of the hill. Run past the top of the hill for 20seconds on each repeat.

CD: 10-15min easy jog (Zone 2) back home!
Details

Core #1

Strength00:20:00
WU:
5min easy cardio or do after another workout

Set:
Move unhurriedly from one exercise to the next in sequence. Take 5-15s rest between exercises.
Start at 1x through the cycle. Build up to 3x through.
1-Front plank – start at 20s; build up to 60s
2-Side plank ea side – start at 20s ea side. Build up to 60s each side
3-Double hip bridge – start at 10 reps. Build up to 20 reps
4-Hip bridge w/leg extension – start at 5 reps ea side. Build up to 20 reps each side
5-Bird Dog – start at 10 extensions ea side. Build up to 20 ea side
6-Sahrmann Core #2 - start at 5 reps ea side. Build up to 20 reps ea side.

Equipment needed – a mat or soft floor space.

Videos:
Front Plank: https://youtu.be/pvIjsG5Svck
Side Plank: https://youtu.be/N_s9em1xTqU
Hip bridge: https://youtu.be/_leI4qFfPVw.
Hip bridge with leg extension: https://youtu.be/oGZcBf8KlK8
Bird Dog: https://youtu.be/k2azbhhuKuM.
Sahrmann core #2: https://youtu.be/Lx6-vmhzhcU. MUST keep core engaged – and keep the spine in neutral position. Here’s the video on how to set up the basic position - https://youtu.be/jY-HptQ7Dgg
Details
Wednesday

Full Body - Preparation

Strength00:45:00
Warm up -
5min of easy cardio

5min of dynamic warm -up
here are some ideas :
https://youtu.be/kQ9HGPjY1qs

Set: 2 x through the series
- 10s rest between exercises
- steady rythym to the work

10-20 pushups (from the toes)
20 walking lunges with a dumbell in ea arm
15-20 overhead press with a dumbell in ea arm
1min front plank
15-20 seated row (or one-arm row with dumbell)
20 squats with a dumbell in ea hand
30s side plank on ea side
10ea I-Y-T raises with SMALL dumbells in ea hand - focus on keeping the scapula lowered and retracted https://youtu.be/s300WqWpYuk - you can also do this fully standing, or with your chest supported on a bench
20 crunches

Take a 1 min rest and repeat

CD: 5min easy cardio
Details
Thursday

Lunge Matrix

Strength00:04:00
Do before running
https://youtu.be/GJo7_MiRLkU
10x forward lunges
10x forward lunges with twist toward front knee
10x lateral lunges
10x back and to the side lunges
10x backwards lunges
Details

Steady with long tempo

Run00:45:0054 TSSStructured Workout
Goal: To develop ability to perform tempo when fatigued and also to recover from tempo efforts

Success indicator: The tempo surge should be very controlled with no more than a slight (1-1.5 out of 10) increase in your RPE. Your HR should stabilize within 2-4min during the tempo interval or you went too hard. Your HR, pace and RPE should return to your zone 2 range relatively quickly after the tempo surge.

Notes: This is best done outside. Ideally pick a course that is flat or has at most a few small, gradual hills.

Workout:
Run for 90min at a steady pace in an aerobic zone (Zone 2.)

About 20-25min into the run, when you come to a mostly flat section, increase the pace to zone 3 for 10min.

After this return to zone 2 for the rest of the run.
Details
Friday

Steady and easy - 8km

Run4.97 miStructured Workout
Goal: To develop your aerobic base

Success indicator: Your HR and pace stay steady and relatively low throughout.

Notes: This is best outside or on a treadmill. If outside pick a course that is flat or has at most a few small, gradual hills.

Workout:
Run as easily as possible while maintaining a natural, comfortable stride.
It should almost feel "waste of time" easy. You should be able to talk easily throughout the run, and even be able to eat.
Think of this as your "forever" pace - as in, you could run forever at this pace.
As far as zones go, it shouldn't ever be higher than an easy aerobic zone (Zone 2). It's okay to power walk hills in order to stay in this zone.
Details
Saturday

Crosstrain

Crosstrain00:30:00
Be active - swim, bike , run, hike, kayak!
Have fun and do NOT run.
Aim to get your HR up to 60-75% of your HR max for at least 10-15min, but if you don't no worries.
If you sweat a bit for 30min that's also good.
NO running!
Details
Sunday

Steady and easy - 14km

Run8.7 miStructured Workout
Goal: To develop your aerobic base

Success indicator: Your HR and pace stay steady and relatively low throughout.

Notes: This is best outside or on a treadmill. If outside pick a course that is flat or has at most a few small, gradual hills.

Workout:
Run as easily as possible while maintaining a natural, comfortable stride.
It should almost feel "waste of time" easy. You should be able to talk easily throughout the run, and even be able to eat.
Think of this as your "forever" pace - as in, you could run forever at this pace.
As far as zones go, it shouldn't ever be higher than an easy aerobic zone (Zone 2). It's okay to power walk hills in order to stay in this zone.
Details

Thursday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
01:22:00 01:08:00
Strength x4
01:11:00 01:00:00
Day Off x1
—— ——
Other x1
00:20:00 00:45:00
X-Train x1
00:25:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Run Run
01:22:00 01:08:00
Strength Strength
01:11:00 01:00:00
Rest Day Off
—— ——
Other Other
00:20:00 00:45:00
Crosstrain X-Train
00:25:00 00:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Darian Silk

Team Atomica

Darian Silk is a coach for Team Atomica coaching and consulting – one of Toronto’s largest and most dynamic endurance training clubs. He has been coaching endurance athletes since 2006. His online programs include full-service coaching, video analysis of swimming and running as well as training plan design and consultation. For those located in the Toronto area he offers 1-on-1 and group coached swim and run programs as well as in-person swim video analysis.

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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