Training - Marathon Advanced

Marathon Event Training Program

12 Week Marathon Training Program Set a new record as you put your next marathon medal on the wall of fame with our new Advanced Marathon Training. If you have participated in previous marathons, this program is perfect for you. This program contains a mix of map, time, and distance based workouts. Certain days you will be assigned a specific number of miles to complete, other days you will complete a specific amount of time. The totals at the end of the week will reflect the amount of work you completed both in miles and in minutes. You can learn about the different workouts in the descriptions below. General Aerobic walk/run: General Aerobic walk/run. This is a standard, moderate effort run/walk. The intention of this type of walk/run is to build your overall aerobic conditioning through boosting your training volume. Cross Training: Cross training can be weight training, plyometrics, pilates, yoga, etc. For free daily cross training workouts visit iFit Daily. REST: Sleep, hydration and good nutrition are all key ingredients of the recovery process. The better you recover, the more you will get out of future workouts and the more you will improve. Hill Intervals: Hill intervals are designed to increase power and running economy while improving form. These hills should be completed at 80%-90% effort with a full recovery in between. Speed Intervals: Speed Interval walk/runs improve leg speed and running form. Speed intervals should be done after a thorough warm-up and should be concluded with a thorough cool down. Make sure you are almost completely recovered before you repeat a sprint interval. Tempo Walk/Run: These walk/runs provide a strong stimulus to improve your lactate threshold. Why would you want to do that? By improving your lactate threshold, you increase the body’s ability to clear lactic acid from the muscle. This results in improved speed and endurance. A portion of these walk/runs should be performed just below your desired race pace. This run should be "comfortably hard". Recovery Walk/Run: Slow paced recover walk/runs. You should be able to hold a conversation during these workouts. This program was designed by iFit Head Master Trainer, Natalie Vetica.

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  • 3.0 miles
    53.0 ft.
    450 cal.
  • 4.0 miles
    215.6 ft.
    605 cal.
    General Aerobic 4 mile run in Raleigh, North Carolina
  • 2.0 miles
    0.0 ft.
    300 cal.
    Easy 2 miles
  • 5.0 miles
    413.2 ft.
    767 cal.
    General Aerobic 5 mile run - Italy
  • 6.0 miles
    0.0 ft.
    901 cal.
    6 mile long run of the week
  • 4.0 miles
    198.6 ft.
    611 cal.
  • 2.0 miles
    0.0 ft.
    300 cal.
    4X15 second sprint efforts
  • 3.0 miles
    0.0 ft.
    451 cal.
    3 easy miles
  • 5.0 miles
    43.8 ft.
    751 cal.
    General Aerobic 5 mile run
  • 9.0 miles
    0.0 ft.
    1,352 cal.
    9 mile long run of the week
  • 6.0 miles
    0.0 ft.
    901 cal.
  • 2.5 miles
    3,112.6 ft.
    8,551 cal.
    6 X20 second climbs
  • 3.0 miles
    0.0 ft.
    451 cal.
    3 easy miles
  • 4.0 miles
    230.7 ft.
    598 cal.
    4 Mile Tempo Run ( Complete 1 mile just below race pace)
  • 11.0 miles
    0.0 ft.
    1,652 cal.
    11 mile long run of the week
  • 7.0 miles
    0.0 ft.
    1,051 cal.
  • 2.5 miles
    0.0 ft.
    375 cal.
    5X20 second sprint efforts
  • 4.0 miles
    0.0 ft.
    601 cal.
    4 easy miles
  • 6.0 miles
    0.0 ft.
    901 cal.
  • 12.0 miles
    0.0 ft.
    1,802 cal.
    12 mile long run of the week
  • 8.0 miles
    1,478.2 ft.
    1,161 cal.
  • 3.0 miles
    145.2 ft.
    467 cal.
    6 X 25 second sprints
  • 6.0 miles
    0.0 ft.
    901 cal.
    6 easy miles
  • 7.0 miles
    0.0 ft.
    1,051 cal.
  • 14.0 miles
    0.0 ft.
    2,103 cal.
    14 mile long run of the week
  • 9.0 miles
    0.0 ft.
    1,352 cal.
  • 3.0 miles
    0.0 ft.
    451 cal.
    6X25 second sprint efforts
  • 6.0 miles
    0.0 ft.
    901 cal.
    6 easy miles
  • 7.0 miles
    0.0 ft.
    1,051 cal.
  • 17.0 miles
    0.0 ft.
    2,553 cal.
    17 mile long run of the week
  • 10.0 miles
    0.0 ft.
    1,502 cal.
  • 3.5 miles
    174.2 ft.
    546 cal.
    6 X 30 second climbs
  • 7.0 miles
    0.0 ft.
    1,051 cal.
    7 easy miles
  • 7.0 miles
    0.0 ft.
    1,051 cal.
  • 20.0 miles
    0.0 ft.
    3,004 cal.
    20 mile long run of the week
  • 8.0 miles
    0.0 ft.
    1,202 cal.
  • 3.5 miles
    0.0 ft.
    526 cal.
    6X30 second sprint intervals
  • 5.0 miles
    0.0 ft.
    751 cal.
    5 easy miles
  • 7.0 miles
    0.0 ft.
    1,051 cal.
  • 15.0 miles
    0.0 ft.
    2,253 cal.
    15 mile long run of the week
  • 8.0 miles
    0.0 ft.
    1,202 cal.
  • 4.0 miles
    283.4 ft.
    634 cal.
    8 X 35 second climbs
  • 6.0 miles
    0.0 ft.
    901 cal.
    6 easy miles
  • 7.0 miles
    90.6 ft.
    1,042 cal.
    7 Mile General Aerobic
  • 22.0 miles
    0.0 ft.
    3,304 cal.
    22 mile long run of the week
  • 13.0 miles
    0.0 ft.
    1,953 cal.
  • 4.0 miles
    0.0 ft.
    601 cal.
    7X30 second sprint efforts
  • 7.0 miles
    0.0 ft.
    1,051 cal.
    7 easy miles
  • 9.0 miles
    0.0 ft.
    1,352 cal.
  • 20.0 miles
    0.0 ft.
    3,004 cal.
    20 mile long run of the week
  • 10.0 miles
    0.0 ft.
    1,502 cal.
  • 3.0 miles
    174.2 ft.
    471 cal.
    6 X 30 second climbs
  • 7.0 miles
    0.0 ft.
    1,051 cal.
    7 Easy miles
  • 9.0 miles
    549.3 ft.
    1,355 cal.
  • 15.0 miles
    0.0 ft.
    2,253 cal.
    15 mile long run of the week
  • 5.0 miles
    564.4 ft.
    745 cal.
  • 4.0 miles
    0.0 ft.
    601 cal.
    4 easy miles
  • 3.0 miles
    30.9 ft.
    451 cal.