Do you love to run and have always dreamed of participating in a marathon? Well, you’ve come to the right place! Welcome to your 12 week marathon training plan! Whether it’s your first marathon or you’ve already run a few, this 12-week training program will prepare you for your next challenge and can be tailored to your individual fitness level. However, you should be able to run 15km at a stretch (and an average of 30-32km per week) before participating in this program.
We developed our marathon training plan together with Kara Dudley, a running coach and certified personal trainer. In addition to the training plan, you will find his expert training tips, as well as advice on nutrition, recovery and mental attitude.
This is how we prepare you for your marathon
Preparation is everything! Our marathon plan offers you the appropriate instructions and the necessary structure so that you arrive prepared on race day and can complete the 42 kilometers.
- What do you need: A tool to measure the distance traveled and a pair of dumbbells (if possible also of different weights to choose from).
- Training: You train 6 days a week and gradually increase. Easy races await you, as well as sprint, interval and distance races. In addition, strength training is performed once a week. Here the focus is on muscle groups that are particularly important for runners, for example the gluteal muscles or the core. This will increase your speed and minimize the risk of injury.
- You will receive an exercise manual for reference: In our catalog of exercises you can always consult how to execute them correctly. You will find the photo corresponding to all the exercises of the plan. With one click you can watch the video.
- You can customize the training: In the weekly summary, you can choose between beginner, advanced or professional options and adjust the intensity.
- You will receive expert advice: We explain what you should pay attention to during the exercises. Plus, we’ll give you proper nutrition tips, from meal timing to the ideal carb-to-protein ratio after the race.
Our expert advice in advance: Your training plan is already configured, your diet is adequate, but do you want to go one step further to offer your best performance on the big day? Our endurance pack is perfect for ambitious runners like you. Includes three great products to use before, during and after your run. Before running, our Cocoa Flavanols promote blood flow to increase oxygen levels in your muscles¹. During the race, our Endurance Drink will be your exercise partner. The carbohydrate and electrolyte formula of Endurance Drink enhances water absorption and supports hydration during prolonged exercise². ³ After the race, focus on your recovery. Our Recovery Aminos provide you with rapidly available carbohydrates and essential amino acids. Let’s recharge batteries!
Your countdown to the marathon
To boost motivation and add an extra dose of anticipation, we’ve put together a marathon countdown calendar for you to print out. Here you can count down your training days until the big day and have an overview of the entire marathon plan. Simply print it out and hang it on your fridge. Let’s go!
printable marathon countdown
Loudhdtv running basics:
¹ Cocoa flavanols promote the elasticity of blood vessels and thus normal blood circulation.
² Carbohydrate and electrolyte solutions enhance water absorption during physical activity.
³ Carbohydrate and electrolyte solutions help maintain performance during prolonged endurance training.
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