SWE - Marathon 42.2 km training program (advanced) 12 weeks

Marathon 42.2 km - level 2 - advanced level. 12-week program, set up for all days of the week with 5 sessions per week and 2 rest days.

Coach Philip from Konditionslabbet has created a training program for those who want to train for a 42.2 km marathon.

This program is suitable for those of you who are experienced runners. You should be able to run 10 km in about 45-50 minutes and continuously for about 1.45-2 hours. For the runner with the ambition to push their limits and perform at a higher level.

The program includes running strength which is recommended to be performed once a week for durability.

You train according to heart rate zones, which means you will get a workout based on your level. You can use a watch or go by feeling/perceived effort.

Zone 1 < 60% of maximum heart rate, circulatory training/recovery VERY LIGHT

Zone 2 60-70% of maximum heart rate, endurance LIGHT

Zone 3 70-85% of maximum heart rate, distance MODERATE

Zone 4 85-90% of maximum heart rate, threshold training CONTINUOUS HARD /THRESHOLD

Zone 5 90-100% of maximum heart rate, maximum oxygen uptake HARD

The program is in Swedish, no open purchase of digital products, the product may NOT be shared with others. A PDF download will come in a separate email after you have purchased the product, please note where it is downloaded on your computer or mobile.

Please note that general programs are adapted for injury-free people with normal general health. If you would like personal coaching, please contact Philip for individualized training. If you have an underlying illness or injury, please contact a healthcare professional for advice on appropriate training.