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

Marathon 42.2 km - level 1 (intermediate)

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 who run regularly and can run 10 km in about 60 minutes and continuously for about 90 minutes. Perhaps you have the dream of running a marathon, or you have the ambition to lay a solid foundation for longer runs in general.

The program contains 4 sessions per week for 12 weeks and is for the runner who wants to complete a marathon with a good feeling the whole way. If you have the ambition to work long-term, you can also build on with an additional 12 weeks of Marathon Advance module to increase your performance even further.

Strength training is indicated with a suggestion of once a week to be injury-free and strong.

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.