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  5. Tokyo Marathon Training Plan Level 1 (Mileage Based) – 12 Week

Tokyo Marathon Training Plan Level 1 (Mileage Based) – 12 Week


The Tokyo Marathon is a World Athletics Platinum Label marathon and one of six World Marathon Majors. It is also the largest marathon race in all of Asia. Tokyo Marathon is flat with a few short, nearly-unmentionable climbs over a few small bridge crossings.

Quick Facts:

-Length: 8-12 weeks
-Runs per week: 3
-Key/Hard Workouts per week: 1
-Cross-training days per week: 1-2
-Garmin Structured Workout Compatible
-McMillan Calculator paces integrated into all workouts

Plan includes:

-Tried and true, scientifically-based and proven marathon workout sequence
-Goal pace predictor workouts to dial in your goal pace
-Progressive long runs to increase your endurance
-Stamina-boosting marathon specialty workouts
-Predictor workouts to determine your best pace for race day
-Gradual pace advancement through the training plan to keep you optimally challenged
-Workout swapping – flexibility to move runs around based on your life schedule
-Built-in injury prevention and strength training routines to perform in sync with your running workouts
-Form drills to improve your speed and efficiency


-Be able to run 1-2mi (1.6-3.2km) on your regular runs and at least 2-3mi (3.2-4.8km) on your long runs.

Need more weeks? Try these plans:

-Base Training Plan: adds up to 8 weeks
-Hill Module: adds up to 6 weeks (opt.)
-Speed Module: adds up to 6 weeks (opt.)
-Marathon Training Plan: 12 weeks

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