Marathon Training Plan: 12-Week Program for Intermediate Runners

Ready to conquer 26.2 miles? This marathon training plan delivers everything intermediate runners need to cross the finish line strong. This downloadable PDF includes:

• Structured 12-week progressive training schedule
• Three strategic runs per week: easy runs, long runs, and speed/interval trainings
• Custom-designed for intermediate runners who can maintain 30-minute regular runs and 60-minutes long runs
• Complete distance guidance in both miles (26.2) and kilometers (42.195)

Perfect for busy runners who want an efficient, structured training strategy. Download your free training plan today and start your journey to marathon success.

How to use this template?

<aside> 💡 Welcome to this 12-week marathon training plan in Notion. Before you dig in, here are a few tips on how to use this plan:

• You’ll find additional tips or information from me in the gray boxes with a lightbulb (💡)
• To start using this template, click ‘Make a duplicate’ in the top right corner.
• Make a free Notion account (if you don’t have one yet) and you’ll find this tool on the left in your ‘Workspace’.
• On the bottom, you’ll find a Knowledge Base with great additional resources. You can add tips, articles or tools to this section yourself.

This training plan gives you a solid foundation, stick to it as much as possible to get the best result but feel free to play around with it and make it your own so that it works best for you. It’s yours, good luck🍀.

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Getting Started

A comprehensive onboarding section that guides you through the essential setup of your training plan, including key tips on using this training plan and customizing it to your needs.

Training Configuration

Your personal training setup hub where you can input and adjust your marathon race date, target finish time, age, and preferred measurement units (km/miles). These settings automatically customize your training paces and heart rate zones for optimal performance.

Training Dashboard