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12 Week Full Marathon Training Plan

Planning your first marathon?

12 Week Programme is doable.

Running the Nairobi Standard Chartered Marathon on October 25, 2026, is an incredible milestone, training in 12 weeks is tight. May training injuries stay clear of you.

Prioritize consistency in training, even when life pressures mount and El Nino rains come knocking.

Here is a 12 week Full Marathon Plan.

Weekly Structure Overview

Monday: Rest / Light Stretching

Mondays are always sticky with work pressures. We are giving it a rest and focusing on work.

Tuesday: Easy Run (Conversational pace)

Run these at a comfortable, conversational pace. If you can't speak a full sentence without gasping, slow down.

Wednesday: Marathon Pace (MP) Run (Practicing race rhythm)

These are mid-week runs to practice your target race pace, aiming for approximately 7:00 to 7:09 per km.

Thursday: Easy Run (Recovery)

Run these at a comfortable, conversational pace. If you can't speak a full sentence without gasping, slow down.

Friday: Rest or Cross-Training (CT - Cycling, swimming, light core/strength)

Low-impact activities (cycling, swimming, rowing) paired with light strength training to preserve your joints.

Saturday: Long Run (The core weekly endurance builder)

The core of your training. Run these 20 to 30 seconds slower than your target marathon pace (around 7:25 to 7:35 per km) to build endurance safely.

Sunday: Rest / Full Recovery Day

Non-negotiable. Your muscles adapt and grow stronger on your days off.

Phase 1: Adaptation & Base Building (Aug 3 – Aug 23)

Build consistency and adapt your legs to structural weekly mileage.

Week Dates Mon Tue (Easy) Wed (MP) Thu (Easy) Fri Sat (Long Run) Sun Total Volume
1 Aug 3–9 Rest 6 km 6 km 6 km Rest / CT 12 km Rest 30 km
2 Aug 10–16 Rest 7 km 8 km 7 km Rest / CT 14 km Rest 36 km
3 Aug 17–23 Rest 8 km 8 km 8 km Rest / CT 16 km Rest 40 km

Phase 2: Build & Stamina Extension (Aug 24 – Sep 20)

Introduce longer mid-week efforts and increase time-on-feet during Saturday runs.

Week Dates Mon Tue (Easy) Wed (MP) Thu (Easy) Fri Sat (Long Run) Sun Total Volume
4 (Rec) Aug 24–30 Rest 6 km 6 km 5 km Rest / CT 12 km Rest 29 km
5 Aug 31–Sep 6 Rest 8 km 10 km 8 km Rest / CT 22 km Rest 48 km
6 Sep 7–13 Rest 8 km 10 km 8 km Rest / CT 26 km Rest 52 km
7 Sep 14–20 Rest 9 km 11 km 9 km Rest / CT 28 km Rest 57 km

Phase 3: Peak Endurance Phase (Sep 21 – Oct 4)

The heaviest block of training. Test all race-day gels, footwear, and apparel.

Week Dates Mon Tue (Easy) Wed (MP) Thu (Easy) Fri Sat (Long Run) Sun Total Volume
8 Sep 21–27 Rest 10 km 12 km 8 km Rest / CT 32 km (Peak) Rest 62 km
9 Sep 28–Oct 4 Rest 9 km 10 km 8 km Rest / CT 22 km Rest 49 km

Phase 4: Taper & Race Week (Oct 5 – Oct 25)

Reduce mileage volume while maintaining intensity so your legs recover and peak for race morning.

Week Dates Mon Tue (Easy) Wed (MP) Thu (Easy) Fri Sat (Long Run) Sun Total Volume
10 Oct 5–11 Rest 8 km 8 km 6 km Rest 14 km Rest 36 km
11 Oct 12–18 Rest 6 km 6 km 5 km Rest 8 km Rest 25 km
12 Oct 19–25 Rest 4 km Rest 3 km Rest Shakeout 3km RACE DAY! 49.2 km
Person running with a backpack in a race setting

Essential Race Day & Altitude Execution Tips

  • Fueling Strategy: Use your long runs in Weeks 6, 7, and 8 (26 km, 28 km, and 32 km) to test energy gels or sports drinks. Take a gel every 45–50 minutes with water from the aid stations.
  • Never Rush the First 10K: Early elevation on the route combined with altitude will burn through glycogen fast. Start 10 to 15 seconds per kilometer slower than your target pace for the first 5 km.
  • The 10% Volume Rule: If you miss a run due to fatigue, do not try to make up for missed kilometers in a single day. Never increase total weekly volume by more than 10%.

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