Free Marathon In Three Months: How To Train For A Marathon In Twelve Weeks

Running a marathon with 12 weeks training is very achievable - with the right preparation.
I've done it - I completed my first marathon in 3hrs 57mins with only 3 months of training. It wasn't my best performance, but I got round the 26.2 miles in a time I was proud of, without too much discomfort.
I've since went on to run dozens of marathons, and refine the key principles required to successfully complete a marathon with limited time to train and prepare.
Note: this eBook contains free Training Plans, and links to download your own free, Excel-based versions.
My Key Principles for 3 Marathon Success include:
- Design A Robust Training Plan (and stick to it from day one) - FREE TRAINING PLAN INCLUDED
- Stay Injury Free (even if it means missing a day of run training)
- Train based on Distance, not Pace (increase the time on your feet)
- Get The Right Gear (Shoes, socks, shirt, shorts and GPS)
- Focus On Your Goals
I expand on these principles and go into more detail, including sections on:
-Getting started . This section is all about preparing you mentally. We look at the mental and physical commitment you’ve made, what to expect and how best to prepare yourself in the coming three months. I share my personal experiences, and describe what your marathon will probably look like.
-Training. We dive into detail on how to get from your current state to race-ready in twelve weeks. Marathon training these days is a science, not an art – and the lessons learned from countless other runners can be de-constructed and applied to your own training. In this section, you’ll find detailed guides on assessing your current level of fitness and determining exactly how much training you need to be race-ready, how to train and how to make your own training plan (we include examples and templates).
-Shoes and gear. Have the correct shoes and running gear is fundamental for success. We break down every piece of gear you need to run a marathon, and all the optional extras too. We discuss what to look for when you’re buying shoes, shorts and everything else.
-Nutrition. Fuel is what gets you round the race, but it comes in many different forms – and everyone’s stomach is different. We look at the various fuelling options to have before and during a race, as well as discussing your fuelling strategy and how to road-test it before the race.
-Pre-Marathon – the 4 weeks before the marathon. We explain where your focus should be at various milestones – 4 weeks before the race, 1 week before the race, the night before the race and the morning of the race. Here we discuss tapering and cross-training, diet and mental preparation so you get to the start-line in optimal condition.
-The Marathon. The actual marathon is the culmination of all your training in one event. Here we go through what to expect on the day itself – this section contains a lot of advice and tips from experienced marathon runners.
-Post-Race. What to expect, how to minimise recovery time – and how to retain your new level of distance running ability.