Plan overview
Review the baseline minutes, weekly rhythm, and experience level before diving into the schedule.
Plan duration
12 weeks
Baseline weekly minutes
3 h 30 min – 5 h
Weekly training days
5 – 5
Recommended experience
intermediate
Week 1 · Base phase
4 h- Active days: 5
- Target load: 4 h 10 min
Monday
- Dynamic Warmup & Mobility15 min
Tuesday
- Base Endurance Run40 min
Wednesday
Rest day or optional mobility
Thursday
- Threshold Run15 min warm-up · 3×13 min/2 min · 10 min cool-down
Friday
Rest day or optional mobility
Saturday
- Base Endurance Run45 min
Sunday
- Long Endurance Run1 h 10 min
Week 2 · Base phase
4 h 24 min- Active days: 5
- Target load: 4 h 25 min
Monday
- Dynamic Warmup & Mobility15 min
Tuesday
- Base Endurance Run45 min
Wednesday
Rest day or optional mobility
Thursday
- Marathon Pace Run15 min warm-up · 3×15 min/3 min · 10 min cool-down
Friday
Rest day or optional mobility
Saturday
- Base Endurance Run45 min
Sunday
- Long Endurance Run1 h 20 min
Week 3 · Base phase
4 h 15 min- Active days: 5
- Target load: 4 h 40 min
Monday
- Dynamic Warmup & Mobility15 min
Tuesday
- Base Endurance Run45 min
Wednesday
Rest day or optional mobility
Thursday
- Threshold Run15 min warm-up · 3×13 min/2 min · 10 min cool-down
Friday
Rest day or optional mobility
Saturday
- Low-Impact Cross Training45 min
Sunday
- Long Endurance Run1 h 20 min
Week 4 · Build phase
4 h 28 min- Active days: 5
- Target load: 5 h
Monday
- Dynamic Warmup & Mobility15 min
Tuesday
- Base Endurance Run50 min
Wednesday
Rest day or optional mobility
Thursday
- VO2max Intervals15 min warm-up · 5×5 min/3 min · 10 min cool-down
Friday
Rest day or optional mobility
Saturday
- Base Endurance Run50 min
Sunday
- Long Endurance Run1 h 30 min
Week 5 · Build phase
4 h 19 min- Active days: 5
- Target load: 5 h 15 min
Monday
- Dynamic Warmup & Mobility15 min
Tuesday
- Base Endurance Run50 min
Wednesday
Rest day or optional mobility
Thursday
- Marathon Pace Run15 min warm-up · 3×15 min/3 min · 10 min cool-down
Friday
Rest day or optional mobility
Saturday
- Lower-Body Strength Circuit3×10 reps, rest 1 min
Sunday
- Long Endurance Run1 h 30 min
Week 6 · Build phase
4 h 43 min- Active days: 5
- Target load: 5 h 30 min
Monday
- Dynamic Warmup & Mobility15 min
Tuesday
- Base Endurance Run55 min
Wednesday
Rest day or optional mobility
Thursday
- VO2max Intervals15 min warm-up · 5×5 min/3 min · 10 min cool-down
Friday
Rest day or optional mobility
Saturday
- Base Endurance Run50 min
Sunday
- Long Endurance Run1 h 40 min
Week 7 · Intensification phase
4 h 1 min- Active days: 5
- Target load: 5 h 30 min
Monday
- Dynamic Warmup & Mobility15 min
Tuesday
- Base Endurance Run55 min
Wednesday
Rest day or optional mobility
Thursday
- Hill Repeats15 min warm-up · 6×2 min/2 min · 10 min cool-down
Friday
Rest day or optional mobility
Saturday
- Posterior-Chain Strength3×8 reps, rest 2 min
Sunday
- Long Endurance Run1 h 40 min
Week 8 · Intensification phase
5 h 5 min- Active days: 5
- Target load: 5 h 45 min
Monday
- Dynamic Warmup & Mobility15 min
Tuesday
- Base Endurance Run55 min
Wednesday
Rest day or optional mobility
Thursday
- Threshold Run15 min warm-up · 3×13 min/2 min · 10 min cool-down
Friday
Rest day or optional mobility
Saturday
- Base Endurance Run55 min
Sunday
- Long Endurance Run1 h 50 min
Week 9 · Intensification phase
4 h 33 min- Active days: 5
- Target load: 5 h 30 min
Monday
- Dynamic Warmup & Mobility15 min
Tuesday
- Recovery Run30 min
- Lower-Body Strength Circuit3×10 reps, rest 1 min
Wednesday
Rest day or optional mobility
Thursday
- VO2max Intervals15 min warm-up · 5×5 min/3 min · 10 min cool-down
Friday
Rest day or optional mobility
Saturday
- Base Endurance Run50 min
Sunday
- Long Endurance Run1 h 30 min
Week 10 · Peak phase
4 h 20 min- Active days: 5
- Target load: 5 h
Monday
- Dynamic Warmup & Mobility15 min
Tuesday
- Base Endurance Run50 min
Wednesday
Rest day or optional mobility
Thursday
- Threshold Run15 min warm-up · 3×13 min/2 min · 10 min cool-down
Friday
Rest day or optional mobility
Saturday
- Base Endurance Run45 min
Sunday
- Long Endurance Run1 h 20 min
Week 11 · Taper phase
4 h- Active days: 5
- Target load: 4 h 15 min
Monday
- Dynamic Warmup & Mobility15 min
Tuesday
- Base Endurance Run45 min
Wednesday
Rest day or optional mobility
Thursday
- Threshold Run15 min warm-up · 3×13 min/2 min · 10 min cool-down
Friday
Rest day or optional mobility
Saturday
- Base Endurance Run40 min
Sunday
- Long Endurance Run1 h 10 min
Week 12 · Race week
3 h 44 min- Active days: 5
- Target load: 3 h 30 min
Monday
- Dynamic Warmup & Mobility15 min
Tuesday
- Base Endurance Run40 min
Wednesday
Rest day or optional mobility
Thursday
- Marathon Pace Run15 min warm-up · 3×15 min/3 min · 10 min cool-down
Friday
Rest day or optional mobility
Saturday
- Base Endurance Run30 min
Sunday
- Race Day1 h