12 Week Marathon Plan

This 12-week marathon training plan features four runs per week with a focus on building endurance, strength, and speed, while incorporating active recovery days. The structure includes easy runs (5-13 km), tempo or speed workouts (6-13 km), and long runs (gradually increasing from 10-13 km to a peak of 29-32 km in weeks 9-11). Active recovery days (yoga, swimming, cycling, or walking) help with muscle recovery and flexibility, while cross-training and strength workouts (1-2 times per week) enhance overall fitness. In the final tapering week, long runs are reduced to allow for rest before race day. The plan balances hard efforts with adequate recovery to optimize performance and prevent injury.