A Good 12-Week Marathon Training Plan For Beginners

12 week marathon training plan

How does one start a 12-week marathon training program? Yes, I know you are shaking your head “no”, but it works! Thousands of marathon runners have used this plan in books and followed the exact guide in manual to do exactly that! The plan consists of a gradual increase in daily mileage, yet it is important to follow the guide and take rest.

What is meant by a gradual increase in mileage? You will be running three times as many miles during each 12-week marathon training plan. So on the first day, you may only run two miles. On the second day, you can run four miles, then five, six, seven, and finally eight miles. In addition, you will also take a short walk or jog in between each of these running sessions. When you add up all the miles you are running each week, you will quickly see how much further you have gone.

The Importance Of Proper Cross Training

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The final piece of this 12-week marathon training plan is the importance of proper cross training. Many people do not realize that their running sessions should include some type of cross training. Running is great for your cardio, yet it is very ineffective at burning fat or building muscle. That is why it is so important for runners of all ability levels to build muscle and lose fat with cross training.

The most effective way to build muscle for your running is to use interval training. Interval training is a training program designed to build up your stamina, strength, and speed in a short period of time. This type of training program is best done with the help of an experienced professional. If you do decide to go this route, there are a few key pieces of advice you should follow.

Any New Strenuous Activities

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First of all, you should not start any new strenuous activities until the 12-week marathon training plan is complete. Many runners look to do too much too soon and injure themselves. This is the first and most important rule of the 12-week marathon program. Do not try to cut back on your running by under-training. Rather, you should increase the amount of mileage you cover in each run.

The second thing that you should keep in mind is that you should change up your running schedule from time to time. Sometimes, experienced runners looking to make improvements in their fitness level may feel like they are in a constant rush to hit certain numbers. They try to cut back on their running mileage or try to fit in a new long run or two in as little time as possible. These types of short races do nothing to improve your fitness level. Instead, the best way for you to stay healthy is to run on different courses with new courses every few weeks.

Focus On Building Your Endurance

Of course, you will not be able to do this if you are just starting out. The first thing you should do is to work on getting ready for your first marathon. You should take a week or two to focus on building your endurance before you tackle the more difficult courses. Running the first marathon is very physically demanding, so it is best to ease into it by putting together a good and efficient full marathon training plan for yourself.

Even experienced runners looking to cut back on their training mileage can benefit from setting aside a few weeks to work on their stamina and improving their fitness before hitting the more physically demanding full marathon courses.


For all these reasons and more, I highly recommend that you make use of an excellent 12-week marathon training plan designed especially for beginners. An excellent plan will enable you to not only get the exercise you need, but will also keep you properly hydrated throughout the day, keep your heart rate at a high level so that you do not become fatigued too quickly, and provide you with a mental and physical preparation that will enable you to enjoy your run as much as possible. Running is an activity that allows you to combine the pleasure of the activity with the requirement of good technique, good nutrition, and good mental acuity.

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