Running training plans

Complete plans, written once and readable in full: every session, every pace, week by week. Follow them as they are, or place them on your own days and your race date.

2 published plans

• 12-week marathon plan on 4 sessions — target 4:30

  A 12-week marathon plan on four sessions a week for a 4:30 finish: every pace given, long run building to 28 km.

  12 weeks4 sessions a week4:30472 km in total
  See the plan

• 12-week marathon plan on 3 sessions — target 4:30

  A 12-week marathon plan on three sessions a week for a 4:30 finish: every pace given, long run building to 28 km.

  12 weeks3 sessions a week4:30390 km in total
  See the plan

This plan is general training material and does not replace medical advice. If it hurts, stop and see someone.