- Difficulty:
- Intermediate
- Category:
- Running
- Description:
- The Marathon Intermediate training program takes athletes running consistently 35+ miles per week and able to comfortably run 11 or more miles in a single run and develops their speed and strength to race the Marathon distance. Weekly mileage ranges from 35-50 miles per week with a long run peaking at 21 miles.
Marathon Intermediate
Plan Summary
Duration
12 weeksDistance/Week
34.0 mi - 52.0 miLongest Workout
26.2 miSample Weekly Schedule
| 4.0 mi |
MondayRegular RunRun the entire run at a conversational pace. |
| Off |
TuesdayRecovery DayNo training today. Today is a day to recover and refresh. |
| 6.0 mi |
WednesdaySpeed PlayAfter your warm up run 8 runs of 2 minutes long at tempo effort with 2-5 minutes of easy running between each. |
| 7.0 mi |
ThursdayEasy Run + StridesAn easy run at a conversational pace with 4 x 100m strides after run |
| Off |
FridayCross Train / General strengthyBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time. |
| 6.0 mi |
SaturdaySteady StateAfter 5 minutes of easy running complete the remainder of the run at steady state effort. |
| 11.0 mi |
SundayLong RunMake sure you maintain a pace in which you can talk the entire run. |
