Run a 3:45 Marathon.

If your goal is to run a marathon in 3:45 this is the plan for you! If you're a triathlete it's even better as you can keep on swimming and biking to maintain your base fitness. For the pure runner the swim and bike workouts provide for variety with cross-training options to avoid leg stress, running injuries, and burnout. This 12-week marathon training plan was created by Joe Friel using the principles described in his popular article, "The Fast Marathoner." You can find this article to preview the specific details of the plan by going to In order to reasonably conclude that you are capable of running a marathon in 3:45 with proper training it is assumed that you have run other marathons within 20 minutes of this goal time, or have run a 10k in the past year in at least 48 minutes or faster, or a half marathon in at least 1:45. If that is not the case then you may need to reconsider your goal and purchase a different goal-time plan. This plan is based on 3 weeks of increasing intensity load specific to your marathon goal followed by 4-5 days of recovery and then self-testing before resuming training for the next 4-week period. Alternative cross-training workouts are suggested for recovery days along with easy run options. Weekly run-only volume varies from 5 hours per week to 8 hours per week (the weekly hours in the chart below are not accurate as there are options to choose from each week and the final week's hours reflect the double workouts you will select from based on whether your race is on on Saturday or Sunday). Most weeks are scheduled for around 7 hours of running (if you do the optional swim or bike workouts the total weekly run hours are decreased by about 3 hours). There is a day off every Monday to allow for recovery and rejuvenation. On purchasing the plan you will receive an email within a few days giving you more detailed information on assistance should you have training problems along the way. You should start this plan 12 weeks prior to your marathon. It will guide you day by day to your goal. All you need to do is follow the daily workout schedule. It has worked for many runners over the past several years. You will need a heart rate monitor and a speed-and-distance/GPS device to make the best use of this plan. Your run heart rate and pace training zones should be set before starting the plan. (For a detailed description of how to set your zones go to

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