24 Week Intermediate Marathon Training Plan

24 Week Intermediate Training Plan

marathon 2

From the virginlondonmarathon.com website.

If you’re used to running but you’ve never completed a marathon before, use this guide to give yourself a new challenge and prepare for the race.

Week 1
Monday Jog for 10 mins, run for 10 mins
Tuesday Jog for 30 mins
Wednesday Fartlek training for 30 mins in total
Thursday Jog for 20 mins
Friday Fartlek training for 35 mins in total
Saturday Rest day
Sunday Run for 60 mins
Week 2
Monday Jog for 30 mins
Tuesday Fartlek training for 40 mins in total
Wednesday Jog for 30 mins
Thursday Fartlek training for 40 mins in total
Friday Jog for 30 mins
Saturday Rest day
Sunday Run for 60 mins
Week 3
Monday Jog for 30 mins
Tuesday Fartlek training for 45 mins in total
Wednesday Jog for 10 mins, run for 35 mins
Thursday Sprint for 30 secs, 3 mins recovery jog. Repeat 3 times, then jog for 15 mins.
Friday Jog for 40 mins
Saturday Jog for 15 mins
Sunday Fartlek training for 70 mins in total
Week 4
Monday Jog for 30 mins
Tuesday Train at maximum effort for 60 secs, walk for 3 mins. Repeat 3 times.
Wednesday Jog for 45 mins
Thursday Jog for 10 mins, run for 35 mins
Friday Jog for 15 mins, run for 15 mins, jog for 15 mins
Saturday Rest day
Sunday Run for 60 mins
Week 5
Monday Jog for 30 mins
Tuesday Train at maximum effort for 60 secs, walk for 3 mins, train at maximum effort for 45 secs, walk for 3 mins, train at maximum effort for 30 secs, walk for 3 mins. Repeat 6 times.
Wednesday Jog for 45 mins
Thursday Run for 45 mins
Friday Train at maximum effort for 70 secs, walk for 3 mins, train at maximum effort for 45 secs, walk for 2 mins, train at maximum effort for 30 secs, walk for 3 mins. Repeat 3 times.
Saturday Rest day
Sunday Run for 60 mins
Week 6
Monday Jog for 30 mins
Tuesday Train at maximum effort for 75 secs, walk for 3 mins. Repeat 3 times.
Wednesday Jog for 45 mins
Thursday Run for 25 mins
Friday Jog for 20 mins
Saturday Jog for 15 mins, walk for 10 mins
Sunday Race – 10k. If you don’t race, run for 60 mins.
Week 7
Monday If you raced on Sunday take a rest day. If you didn’t race, jog for 15 mins, run for 10 mins.
Tuesday If you raced on Sunday jog for 30 mins. If you didn’t race, do Fartlek training for 60 mins in total.
Wednesday Jog for 60 mins
Thursday Jog for 10 mins, run for 30 mins, jog for 20 mins
Friday Run for 60 mins, jog for 10 mins, walk for 10 mins
Saturday Rest day
Sunday Fartlek training for 75 mins in total
Week 8
Monday Jog for 25 mins, run for 10 mins, jog for 25 mins
Tuesday Train at maximum effort for 60 secs, walk for 3 mins. Repeat 6 times.
Wednesday Jog for 60 mins
Thursday Fartlek training for 75 mins in total
Friday Jog for 25 mins
Saturday Rest day
Sunday Jog for 90 mins
Week 9
Monday Jog for 30 mins
Tuesday Train at maximum effort for 75 secs, walk for 3 mins, train at maximum effort for 45 secs, walk for 2 mins, train at maximum effort for 30 secs, walk for 3 mins. Repeat 4 times.
Wednesday Jog for 45 mins
Thursday Run for 75 mins
Friday Jog for 30 mins
Saturday Rest day
Sunday Run for 90 mins
Week 10
Monday Jog for 45 mins
Tuesday Fartlek training for 75 mins in total
Wednesday Jog for 10 mins, run for 10 mins, jog for 15 mins
Thursday Train at maximum effort for 75 secs, walk for 3 mins, train at maximum effort for 60 secs, walk for 3 mins, train at maximum effort for 30 secs, walk for 2 mins. Repeat 4 times.
Friday Jog for 25 mins
Saturday Rest day
Sunday Run for 90 mins
Week 11
Monday Jog for 30 mins
Tuesday Train at maximum effort for 60 secs, walk for 3 mins, train at maximum effort for 30 secs, walk for 3 mins, train at maximum effort for 60 secs, walk for 3 mins. Repeat 5 times.
Wednesday Jog for 20 mins
Thursday Train at maximum effort for 75 secs, walk for 3 mins. Repeat twice. Then train at maximum effort for 45 secs, walk for 3 mins. Repeat twice.
Friday Jog for 20 mins
Saturday Rest day
Sunday Run for 90 mins
Week 12
Monday Jog for 30 mins
Tuesday Run for 90 mins
Wednesday Run for 90 mins
Thursday Jog for 20 mins, run for 20 mins, jog for 20 mins
Friday Jog for 15 mins, walk for 15 mins
Saturday Rest day
Sunday Race – half marathon distance
Week 13
Monday If you raced on Sunday take a rest day. If you didn’t race, jog for 30 mins.
Tuesday If you raced on Sunday jog for 30 mins. If you didn’t race, do Fartlek training for 75 mins in total.
Wednesday Jog for 15 mins, run for 30 mins, jog for 30 mins
Thursday Run for 60 mins
Friday Jog for 45 mins, run for 10 mins, jog for 15 mins
Saturday Rest day
Sunday Fartlek training for 90 mins in total
Week 14
Monday Jog for 10 mins, run for 10 mins, jog for 5 mins
Tuesday Train at maximum effort for 60 secs, walk for 3 mins. Repeat 6 times.
Wednesday Jog for 30 mins
Thursday Fartlek training for 60 mins in total
Friday Jog for 30 mins
Saturday Rest day
Sunday Run for 100 mins
Week 15
Monday Jog for 20 mins
Tuesday Jog for 10 mins, run for 30 mins, jog for 30 mins
Wednesday Train at maximum effort for 75 secs, walk for 3 mins. Repeat twice. Train at maximum effort for 45 secs, walk for 3 mins. Repeat twice. Train at maximum effort for 15 secs, walk for 3 mins. Repeat twice.
Thursday Jog for 35 mins
Friday Train at maximum effort for 60 secs, walk for 3 mins. Repeat 6 times.
Saturday Jog for 15 mins, walk for 15 mins
Sunday Fartlek training for 60 mins in total
Week 16
Monday Jog for 15 mins
Tuesday Train at maximum effort for 60 secs, walk for 3 mins, train at maximum effort for 50 secs, walk for 3 mins, train at maximum effort for 40 secs, walk for 2 mins, train at maximum effort for 30 secs, walk for 1 min, train at maximum effort for 30 secs.
Wednesday Jog for 35 mins
Thursday Run for 60 mins
Friday Jog for 45 mins, run for 10 mins, jog for 25 mins
Saturday Rest day
Sunday Jog for 120 mins
Week 17
Monday Jog for 30 mins
Tuesday Jog for 30 mins, run for 15 mins, jog for 30 mins
Wednesday Train at maximum effort for 75 secs, walk for 3 mins. Repeat 6 times.
Thursday Jog for 45 mins
Friday Train at maximum effort for 60 secs, walk for 3 mins. Repeat 6 times.
Saturday Jog for 10 mins, walk for 10 mins
Sunday Fartlek training for 90 mins in total
Week 18
Monday Jog for 15 mins
Tuesday Run for 70 mins
Wednesday Fartlek training for 70 mins in total
Thursday Jog for 15 mins
Friday Fartlek training for 70 mins in total
Saturday Rest day
Sunday Jog for 120 mins
Week 19
Monday Jog for 30 mins
Tuesday Train at maximum effort for 75 secs, walk for 3 mins, train at maximum effort for 65 secs, walk for 3 mins. Repeat 5 times.
Wednesday Jog for 45 mins
Thursday Fartlek training for 65 mins in total
Friday Jog for 15 mins, run for 15 mins, jog for 30 mins
Saturday Rest day
Sunday Run for 120 mins
Week 20
Monday Walk for 10 mins, jog for 15 mins, walk for 10 mins
Tuesday Jog for 45 mins
Wednesday Jog for 15 mins, run for 25 mins, jog for 25 mins
Thursday Train at maximum effort for 30 secs, walk for 3 mins. Repeat 6 times.
Friday Jog for 45 mins
Saturday Rest day
Sunday Fartlek training for 100 mins in total
Week 21
Monday Jog for 30 mins
Tuesday Train at maximum effort for 75 secs, walk for 3 mins. Repeat 6 times.
Wednesday Jog for 45 mins
Thursday Run for 60 mins
Friday Jog for 40 mins, run for 20 mins, jog for 10 mins
Saturday Rest day
Sunday Run for 130 mins
Week 22
Monday Jog for 15 mins, walk for 10 mins, jog for 10 mins
Tuesday Jog for 10 mins, run for 30 mins, jog for 20 mins
Wednesday Run for 75 mins
Thursday Jog for 15 mins
Friday Run for 60 mins
Saturday Jog for 15 mins, walk for 15 mins
Sunday Fartlek training for 120 mins in total
Week 23
Monday Jog for 20 mins
Tuesday Run for 20 mins
Wednesday Jog for 10 mins, run for 10 mins, jog for 10 mins
Thursday Fartlek training for 60 mins in total
Friday Jog for 20 mins, run for 10 mins, jog for 15 mins
Saturday Rest day
Sunday Jog for 120 mins
Week 24
Monday Jog for 30 mins
Tuesday Run for 60 mins
Wednesday Jog for 30 mins
Thursday Jog for 15 mins
Friday Rest day
Saturday Rest day
Sunday Race day