This is a 14-week running plan for a marathon.
It is intended for an intermediate level runner. It was a plan that helped me finish the race well without getting injured. It is not intended to be a plan for high performance, but just to have fun in completing a marathon. I usually have this plan as a base and build a new one from it, depending on what I wish to do next.
Note that I am not a professional trainer. It is highly advised that you first do a check-up to make sure your health is ok for it, as well as joining a running club.
(s&c = strength and conditioning)
1° week - mon: s&c / tue: 14 km / thu: 14 km / sat: 15 km 2° week - mon: s&c / tue: 13 km / thu:10 km / sat: 20 km 3° week - mon: s&c / tue: 10 km / thu: 12 km / sat: 25 km 4° week - mon: s&c / tue: 8 km / thu: 6 km / sat: 18 km 5° week - mon: s&c / tue: 5 km / thu: 12 km / sat: 21.1 km 6° week - mon: s&c / tue: 12 km / thu: 12 km / sat: 22 km 7° week - mon: s&c / tue: 12 km / thu: 12 km / sat: 25 km 8° week - mon: s&c / tue: 6 km / thu: 6 km / sat: 14 km 9° week - mon: s&c / tue: 12 km / thu: 12 km / sat: 27 km 10° week - mon: s&c / tue: 10 km / thu: 12 km / sat: 31 km 11° week - mon: s&c / tue: 10 km / thu: 12 km / sat: 35 km 12° week - mon: s&c / tue: 10 km / thu: 10 km / sat: 21 km 13° week - mon: s&c / tue: 6 km / thu: 7 km / sat: 10 km 14° week - mon: s&c / tue: 4 km / thu: 3km / sun: race day