12 Week Marathon Training Plan
Healing Motion Physical Therapy
MarathonDr. Alana Chaplin-Arey designed this 12 week marathon training plan for intermediate runners who want a balanced, sustainable approach to marathon prep, without running every day which can be difficult with busy schedules.
The plan is built around 3 days per week of running paired with 2 days per week of full-body strength training.
Mileage progresses conservatively using the 20% rule to avoid sudden jumps in total weekly mileage or long-run distance. This allows you to build endurance steadily while reducing the risk of overuse injuries.
Rather than prescribing exact paces, speeds, or weights, this program is intentionally generalized and adaptable. You’re encouraged to adjust intensity, effort, and loading based on your current fitness level, experience, and how your body is responding week to week. There is description in the strength training section that states how to progress weight over the 12 weeks for those who like more guidance. This makes the plan accessible to a wide range of intermediate runners while still providing a clear structure and progression.
A
Run
1 x 3
A
Goblet Squat
3 x 10
B
DB Single Leg Deadlift
3 x 8
C
DB Split Squat
3 x 8
D
Front Foot on Step Staggered Heel Raise (Calf)
3 x 8
E
DB Bench Press
3 x 10
F
Hamstring Bridge Cross Connect
3 x 8
G
Side Plank from Knee with Top Hip Abduction
3 x 10
A
Run
1 x 3
A
DB Deadlift
3 x 10
B
Step Up with Knee Raise
3 x 8
C
Bent Over Row
3 x 10
D
Alternating DB Press
3 x 10
E
DB Lateral Lunge (Low)
3 x 8
F
Banded hip marches
3 x 8
G
Plank
3 x 0:45
A
Run
1 x 6
Alana Chaplin-Arey
Dr. Alana Chaplin-Arey, PT, DPT, OCS, CSCS, COMT, is a Doctor of Physical Therapy and Certified Strength and conditioning specialist. As a previous Division 1 distance runner herself, she is passionate about helping runners achieve their rehab, strength and running goals!
