12-Week Hybrid Marathon Training Programme

The primary goal of this programme is to achieve a desired total time for the marathon distance (42.2km), while trying to preserve, and in some cases build, muscle mass across the duration of the 12 weeks. It is predominantly aimed at anyone looking to achieve a marathon time in the region of 3h, 3h15, 3h30 or 3h45. 

The programme is currently set out to reflect our own goal of a sub-3h marathon, with our preference of running five times per week and resistance training four times per week. That said, this is a template that is set out to be adjusted and used based on your personal marathon goal, with explanations on how to do so on the document.

Even if you do not have a marathon lined up, there is still plenty of useful information packed into the programme: various different tempo and threshold running workouts, a complete 12-week resistance training programme, and six different functional/conditioning workouts to try.

For context, I (Max) am a level 3 qualified personal trainer, so the programme is well informed, and there is nothing on there that we do not already do. The workouts that currently populate the template may seem intense, but it is up to you to manage your training volume based on the principles shared in the document. 

Please note, the success of this programme relies on your ability to train twice a day on some days.

If you have purchased the programme and have any queries at all, feel free to ask us via email and we will do our best to get back to you within 48h.