How to Train for a Marathon in 12 Weeks

Before attempting this training schedule, you should be able to run 12 miles. If you have any doubts about your fitness, consult your doctor.

Instructions

Difficulty: Challenging

Things You’ll Need:

• Athletic Socks
• Reflective Clothing
• Running Clothes
• Running Shoes
• Sports Bras
• Sunglasses
• Sweatsuits
• Running Watches
• Calendars
• Fluids

Building Up

1. Week 1: Run 14 miles one day, do one speed work session one day and run 5 miles on other days.
2. Week 2: Run 15 miles one day, do one speed work session one day and run 6 miles on other days.
3. Week 3: Run 16 miles one day, do one speed work session one day and run 7 miles on other days.
4. Week 4: Run 10 miles on a hilly course one day, do one speed work session one day and run 8 miles on other days.

Maintaining Stamina

5. Week 5: Run 18 miles one day, do one speed work session one day and run 5 miles on other days.
6. Week 6: Run 10 miles on a hilly course one day, do one speed work session one day and run 8 miles on other days.
7. Week 7: Run 20 miles one day, do one speed work session one day and run 5 miles on other days.
8. Week 8: Run 10 miles on a hilly course one day, do one speed work session one day and run 8 miles on other days.
9. Week 9: Run 20 to 22 miles one day, do one speed work session one day and run 5 miles on other days.

Tapering Off

10. Week 10: Run a 15K or half-marathon practice race. Do one speed work session one day and run 5 miles on other days.
11. Week 11: Run 10 miles one day, do one speed work session one day and run 5 miles on the other days.
12. Week 12: Do a little speed work (about half of your normal workout) one day and jog 3 miles on two other days. Run the marathon.

Tips & Warnings

• If you're not ready to run 12 miles, refer to "How to Build a Base for Marathon Training," under Related eHows.
• A speed work session is a workout that includes a warm-up jog, sprints at repeated intervals and a cooldown jog. Speed work sessions should last 45 minutes to 1 hour.
• Rest at least one day each week. Take it easy on your days off.
• For variety, you can substitute cross-training for speed work occasionally.
• Drink lots of fluids.
• Err on the side of caution; do not train to excess. More is not necessarily better.
• Listen to your body and have any persistent pain checked out by your doctor.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.