Intermediate Marathon Training Plan

This 18-week Intermediate Marathon Training Plan is tailored specifically for runners with some running experience who wish to challenge themselves by running a marathon. The schedule balances different running intensities to ensure that endurance, speed, and efficiency are increased, starting with easy runs, interval sessions, and moderate-paced runs, gradually increasing mileage over 18 weeks while emphasizing rest and recovery as key elements for avoiding injuries and improving overall performance.

As weeks pass, tempo runs become an essential component of training. These runs should be performed slightly faster than race to build cardiovascular and muscular strength while increasing threshold levels. Interval sessions, on the other hand, help develop aerobic capacity, assisting runners to maintain a marathon pace for all 26.2 miles. Furthermore, this plan includes “shakeout runs”, short distances at slower paces, specifically during tapering phases such as the last week of tapering. These programs aim to keep muscles engaged without leading to fatigue, helping runners prepare for race day with long runs that reach 20 miles and beyond. On race day, participants should feel mentally and physically prepared for their marathon distance journey.

Remember, this plan is only meant as an approximate guide, and any individual using it should tailor it based on their needs, goals, and feedback from their body. Before beginning any fitness regimen, it would be prudent to consult a fitness professional or doctor first.

 

Intermediate Marathon Training Plan

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 4 miles easy run 5 miles with intervals 6 miles moderate run Rest 4 miles easy run 8 miles long run Rest
2 5 miles easy run 6 miles with intervals 7 miles moderate run Rest 5 miles easy run 9 miles long run Rest
3 5 miles easy run 6 miles tempo run 7 miles moderate run Rest 5 miles easy run 10 miles long run Rest
4 5 miles easy run 7 miles with intervals 8 miles moderate run Rest 6 miles easy run 11 miles long run Rest
5 6 miles easy run 7 miles tempo run 8 miles moderate run Rest 6 miles easy run 12 miles long run Rest
6 6 miles easy run 8 miles with intervals 9 miles moderate run Rest 6 miles easy run 13 miles long run Rest
7 6 miles easy run 8 miles tempo run 9 miles moderate run Rest 7 miles easy run 14 miles long run Rest
8 7 miles easy run 8 miles with intervals 10 miles moderate run Rest 7 miles easy run 15 miles long run Rest
9 Rest 8 miles tempo run 10 miles moderate run Rest 7 miles easy run 16 miles long run Rest
10 7 miles easy run 9 miles with intervals 10 miles moderate run Rest 7 miles easy run 17 miles long run Rest
11 7 miles easy run 9 miles tempo run 11 miles moderate run Rest 8 miles easy run 18 miles long run Rest
12 8 miles easy run 9 miles with intervals 11 miles moderate run Rest 8 miles easy run 19 miles long run Rest
13 Rest 10 miles tempo run 11 miles moderate run Rest 8 miles easy run 20 miles long run Rest
14 8 miles easy run 10 miles with intervals 12 miles moderate run Rest 8 miles easy run Rest 15 miles long run
15 8 miles easy run 10 miles tempo run 12 miles moderate run Rest 9 miles easy run Rest 16 miles long run
16 9 miles easy run 10 miles with intervals 10 miles moderate run Rest 9 miles easy run Rest 12 miles long run
17 5 miles shakeout run 8 miles easy run 6 miles moderate run Rest 5 miles shakeout run Rest 8 miles long run
18 4 miles easy run Rest 3 miles easy run Rest 2 miles shakeout run Rest Marathon Day