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  5. Tokyo Marathon Training Plan Level 3 Speedster (Kilometer Based) – 12 Week

Tokyo Marathon Training Plan Level 3 Speedster (Kilometer 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: 4-6
-Key/Hard Workouts per week: 1-2
-Cross-training days per week: 1-2
-Garmin Structured Workout Compatible
-McMillan Calculator paces integrated into all workouts
-Geared towards the Combo type of runner

Plan includes:

-All the best tried and true McMillan marathon workouts geared towards combo runners
-Builds fitness in a gradual, yet progressive way to help you stay injury-free
-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 3-5mi (4.8-8km) on your regular runs and at least 8mi (12.8km) 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.)

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