- 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.
Distance/Week34.0 mi - 52.0 mi
Longest Workout26.2 mi
Run the entire run at a conversational pace.
No training today. Today is a day to recover and refresh.
After your warm up run 8 runs of 2 minutes long at tempo effort with 2-5 minutes of easy running between each.
Easy Run + Strides
An easy run at a conversational pace with 4 x 100m strides after run
Cross Train / General strengthy
Begin 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.
After 5 minutes of easy running complete the remainder of the run at steady state effort.
Make sure you maintain a pace in which you can talk the entire run.