Marathon Calculated Training Plans

RunDoyen Marathon Training Plans

Price:

$39.00

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Know Which Level is Right for You

This is a 16-week training plan designed by running coach Lindsay Flanagan that will help you complete your next marathon.

Level 1

This training plan will help you complete your next marathon without any walking. Some prior running experience at shorter distances is required as this plan will start you off slowing, building up your mileage and endurance so you can run all 26.2 miles on race day.

Race Goal: Complete all 26.2 Running
Goal Race Pace: 8:00-12:00/mile
Miles/Week: 25-35
Days/Week: 3-4
Longest Training Run: 15 miles
Experience Level: Some prior running experience at shorter distances

Level 2

If you’re looking to run your next half marathon a little bit faster, then this plan is for you. You’ll start off building up your endurance and then transitioning to specific workouts to help you get across the finish line faster in your next race.

Race Goal: Run 26.2 Faster
Goal Race Pace: 7:00-11:00/mile
Miles/Week: 35-45
Days/Week: 4-5
Longest Training Run: 17 miles
Experience Level: Some prior running experience at marathon or shorter distances

Level 3

If you really want to get the most out of yourself in your next half marathon, then this plan is for you. It will take some hard work, but this plan will provide more high-intensity training to help you run your best while remaining injury-free.

Race Goal: Run 26.2 your fastest
Goal Race Pace: 6:00-10:00/mile
Miles/Week: 45-55
Days/Week: 5-6
Longest Training Run: 19 miles
Experience Level: Experienced Marathoner with consistent running several weeks prior to starting plan

Price:

$39.00

Choose a Level ⬇
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Price:

$39.00

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How it Works

Calculated Training plan, built for your race goal by World Class Coaches

Set Your Goal

After checkout you'll enter your goal race date and goal finishing time.

From this we use our proprietary RunDoyen Hadley Pace Calculator to calculate your training paces.

Online Training Log

You’ll be set up in our complimentary online training log (Final Surge).

This is where your individualized training plan will be placed on your calendar, leading all the way up until race day.

GPS Watch & Mobile App

You can sync your GPS watch training log platform and track your progress..

Download the mobile app to view or log your training while on the go.

Set Your Goal

After checkout you'll enter your goal race date and goal finishing time.

From this we use our proprietary RunDoyen Hadley Pace Calculator to calculate your training paces.

Online Training Log

You’ll be set up in our complimentary online training log (Final Surge).

This is where your individualized training plan will be placed on your calendar, leading all the way up until race day.

GPS Watch & Mobile App

You can sync your GPS watch training log platform and track your progress..

Download the mobile app to view or log your training while on the go.

Training Phase Descriptions

Description: This training plan will help you complete your next marathon without any walking. Some prior running experience at shorter distances is required as this plan will start you off slowing, building up your mileage and endurance so you can run all 26.2 miles on race day.

Phase 1 (4 weeks):

The primary goal of phase 1 is to build a strong aerobic foundation. We will be priming your muscles, tendons, and ligaments for all the hard work you will be putting in over the next 16 weeks. We will aim for 3-4 days of easy running, with a total weekly volume of 15 miles. Because we are just looking to establish a strong base during this phase, the longest run you will complete will be 8 miles.

Phase 2 (4 weeks):

Now that we’ve gotten in several weeks of consistent mileage, the primary goal of phase 2 is to add in a few new training variables. We will spend the next three weeks getting your legs used to faster-paced work with strides, short hills, and light intervals. We will stick with 3-4 days of running but will increase the overall weekly volume to about 22 miles, with a max long run of 10 miles.

Phase 3 (3 weeks):

The primary goal of phase 3 is to increase intensity. We will spend the next 4 weeks establishing quick turnover with weekly speed sessions and will continue to build aerobic endurance by increasing long run distance. We will aim for 4 runs per week during this phase as we will be increasing overall weekly volume to 30 miles, with a max long run distance of 12 miles.

Phase 4 (5 weeks):

The primary goal of phase 4 is to get you fully dialed into marathon effort by incorporating marathon specific paced runs. We will continue to log 4 runs per week and will peak at 35 miles per week in this phase, with a max long run of 15 miles. We will cap off phase 4 with a two-week taper period, where mileage will gradually be reduced, to freshen up before the big day.

Description: If you’re looking to run your next marathon a little bit faster, then this plan is for you. You’ll start off building up your endurance and then transitioning to workouts that help you get across the finish line faster in your next race.

Phase 1 (3 weeks):

The primary goal of phase 1 is to build a strong aerobic foundation. We will be priming your muscles, tendons, and ligaments for all the hard work you will be putting in over the next 16 weeks. We will aim for 4 days of easy running, working our way up to a weekly volume of 25 miles. Because we are just looking to establish a strong base during this phase, the longest run you will complete will be 10 miles.

Phase 2 (3 weeks):

Now that we’ve gotten in several weeks of consistent mileage, the primary goal of phase 2 is to add in a few new training variables. We will spend the next three weeks getting your legs used to faster-paced work with strides, hills, and fartlek style intervals. We will stick with 4 days of running but will increase the overall weekly volume to about 30 miles, with a max long run of 12 miles.

Phase 3 (5 weeks):

The primary goal of phase 3 is to increase intensity. We will spend the next 5 weeks establishing quick turnover with weekly speed sessions and will continue to build aerobic endurance by increasing long run distance. We will aim for 5 runs per week during this phase as we will be increasing overall weekly volume to 40 miles, with a max long run distance of 16 miles.

Phase 4 (5 weeks):

The primary goal of phase 4 is to get you fully dialed into marathon effort by incorporating marathon specific paced runs. We will continue to log 5 runs per week and will peak at 45 miles per week in this phase, with a max long run of 17 miles. We will cap off phase 4 with a two-week taper period, where mileage will gradually be reduced, to freshen up before the big day.

Description: If you really want to get the most out of yourself in your next marathon, then this plan is for you. It will take some hard work, but this plan will provide more high-intensity training to help you run your best while remaining injury-free.

Phase 1 (2 weeks):

With several weeks of consistent mileage logged, the primary goal of phase 1 is to add in a few new training variables. We will spend the next three weeks getting your legs used to faster-paced work with strides, hills, and fartlek style intervals. We will stick with 5 days of running, maxing out at 30 miles per week, with a 12-mile max long run.

Phase 2 (3 weeks):

The primary goal of phase 2 is to increase intensity. We will spend the next 5 weeks establishing quick turnover with weekly speed sessions and will build endurance with longer tempo runs. We will aim for 5-6 runs per week during this phase as we will be increasing overall weekly volume to 40 miles, with a max long run distance of 15 miles.

Phase 3 (5 weeks):

The primary goal of phase 3 is to incorporate longer, strength building interval sessions and increase long-run distance These longer fartlek, tempo, and track sessions will help you build aerobic endurance and strength before transitioning to phase 4. We will continue to run 6 days per week and will peak at a weekly volume of 50 miles, with a max long run of 18 miles.

Phase 4 (6 weeks):

The primary goal of phase 4 is to get you fully dialed into marathon effort by fine-tuning the marathon specific paced runs. We will continue to log 6 runs per week and will peak at 55 miles per week in this phase, with a max long run of 19 miles. You will cap off phase 4 with a two-week taper period, where mileage will gradually be reduced, to freshen up before the big day.