Intermediate Run Marathon Training Plan

From the www.walkjogrun.net website
Training Plan Overview
The Intermediate Marathon Program is a step up in mileage and intensity from the Newbie Marathon Program and geared towards runners who have completed a marathon and want to improve their time. The 20-week program includes three running workouts (easy, speed, race pace runs) and one long workout from 6-20 miles. It incorporates longer endurance runs, speed and race pace workouts, and more mileage. The speed workouts focus on improving speed, fitness and efficiency in running. The gradual progression of endurance runs will allow you to run farther, more easily and the cross-training allows you to incorporate other activities you enjoy to complement your program. Cross-training activities may include strength training, cycling, yoga, swimming, elliptical or any activity outside of running. The Intermediate Marathon Program is best suited for those who have been running at least 3-5 times per week for 45-70 minutes for at least one year and have completed a marathon in the past year. If you are running less, it may be better strategy to start with the Newbie Marathon Program.
Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
---|---|---|---|---|---|---|---|
Week 1 Feb 11 |
Feb 11 Run 45 mins |
Feb 12 Cross-Training 50 mins |
Feb 13 Run 45 mins |
Feb 14 Cross-Training 50 mins |
Feb 15 Run 40 mins |
Feb 16 Run-Endurance 6 miles |
Feb 17 Rest Day |
Week 2 Feb 18 |
Feb 18 Run 45 mins |
Feb 19 Cross-Training 50 mins |
Feb 20 Run 45 mins |
Feb 21 Cross-Training 50 mins |
Feb 22 Run 40 mins |
Feb 23 Run-Endurance 7 miles |
Feb 24 Rest Day |
Week 3 Feb 25 |
Feb 25 Run 45 mins |
Feb 26 Cross-Training 50 mins |
Feb 27 Run 45 mins |
Feb 28 Cross-Training 50 mins |
Mar 1 Run 40 mins |
Mar 2 Run-Endurance 8 miles |
Mar 3 Rest Day |
Week 4 Mar 4 |
Mar 4 Run 50 mins |
Mar 5 Cross-Training 40 mins |
Mar 6 Run 50 mins |
Mar 7 Cross-Training 40 mins |
Mar 8 Run 40 mins |
Mar 9 Run-Endurance 6 miles |
Mar 10 Rest Day |
Week 5 Mar 11 |
Mar 11 Run 50 mins |
Mar 12 Cross-Training 50 mins |
Mar 13 Run+Speed 50 mins |
Mar 14 Cross-Training 50 mins |
Mar 15 Run 40 mins |
Mar 16 Run-Endurance 9 miles |
Mar 17 Rest Day |
Week 6 Mar 18 |
Mar 18 Run 50 mins |
Mar 19 Cross-Training 50 mins |
Mar 20 Run+Speed 50 mins |
Mar 21 Cross-Training 50 mins |
Mar 22 Run 40 mins |
Mar 23 Run-Endurance 10 miles |
Mar 24 Rest Day |
Week 7 Mar 25 |
Mar 25 Run 50 mins |
Mar 26 Cross-Training 40 mins |
Mar 27 Run+Speed 60 mins |
Mar 28 Cross-Training 40 mins |
Mar 29 Run 40 mins |
Mar 30 Run-Endurance 7 miles |
Mar 31 Rest Day |
Week 8 Apr 1 |
Apr 1 Run 50 mins |
Apr 2 Cross-Training 50 mins |
Apr 3 Run+Speed 60 mins |
Apr 4 Cross-Training 50 mins |
Apr 5 Run 40 mins |
Apr 6 Run-Endurance 12 miles |
Apr 7 Rest Day |
Week 9 Apr 8 |
Apr 8 Run 60 mins |
Apr 9 Cross-Training 50 mins |
Apr 10 Run+Speed 60 mins |
Apr 11 Cross-Training 50 mins |
Apr 12 Run 40 mins |
Apr 13 Run-Endurance 14 miles |
Apr 14 Rest Day |
Week 10 Apr 15 |
Apr 15 Run 50 mins |
Apr 16 Cross-Training 50 mins |
Apr 17 Run+Speed 51 mins |
Apr 18 Cross-Training 50 mins |
Apr 19 Run 40 mins |
Apr 20 Run-Race Pace 8 miles |
Apr 21 Rest Day |
Week 11 Apr 22 |
Apr 22 Run 60 mins |
Apr 23 Cross-Training 50 mins |
Apr 24 Run+Speed 51 mins |
Apr 25 Cross-Training 50 mins |
Apr 26 Run 40 mins |
Apr 27 Run-Endurance 16 miles |
Apr 28 Rest Day |
Week 12 Apr 29 |
Apr 29 Run 50 mins |
Apr 30 Cross-Training 50 mins |
May 1 Run+Speed 51 mins |
May 2 Cross-Training 50 mins |
May 3 Run 40 mins |
May 4 Run-Race Pace 10 miles |
May 5 Rest Day |
Week 13 May 6 |
May 6 Run 60 mins |
May 7 Cross-Training 50 mins |
May 8 Run+Speed 58 mins |
May 9 Cross-Training 40 mins |
May 10 Run 40 mins |
May 11 Run-Endurance 18 miles |
May 12 Rest Day |
Week 14 May 13 |
May 13 Run 50 mins |
May 14 Cross-Training 50 mins |
May 15 Run+Speed 54 mins |
May 16 Cross-Training 50 mins |
May 17 Run 40 mins |
May 18 Run-Race Pace 10 miles |
May 19 Rest Day |
Week 15 May 20 |
May 20 Run 60 mins |
May 21 Cross-Training 50 mins |
May 22 Run+Speed 54 mins |
May 23 Cross-Training 50 mins |
May 24 Run 40 mins |
May 25 Run-Endurance 20 miles |
May 26 Rest Day |
Week 16 May 27 |
May 27 Run 60 mins |
May 28 Cross-Training 40 mins |
May 29 Run+Speed 54 mins |
May 30 Cross-Training 40 mins |
May 31 Run 40 mins |
Jun 1 Run-Endurance 10 miles |
Jun 2 Rest Day |
Week 17 Jun 3 |
Jun 3 Run 60 mins |
Jun 4 Cross-Training 50 mins |
Jun 5 Run+Speed 50 mins |
Jun 6 Cross-Training 50 mins |
Jun 7 Run 40 mins |
Jun 8 Run-Race Pace 20 miles |
Jun 9 Rest Day |
Week 18 Jun 10 |
Jun 10 Run 50 mins |
Jun 11 Cross-Training 50 mins |
Jun 12 Run+Speed 50 mins |
Jun 13 Cross-Training 40 mins |
Jun 14 Run 40 mins |
Jun 15 Run-Endurance 12 miles |
Jun 16 Rest Day |
Week 19 Jun 17 |
Jun 17 Run 50 mins |
Jun 18 Cross-Training 40 mins |
Jun 19 Run+Speed 58 mins |
Jun 20 Cross-Training 30 mins |
Jun 21 Run 40 mins |
Jun 22 Run-Race Pace 7 miles |
Jun 23 Rest Day |
Week 20 Jun 24 |
Jun 24 Run 40 mins |
Jun 25 Rest Day |
Jun 26 Run 30 mins |
Jun 27 Rest Day |
Jun 28 Run 30 mins |
Jun 29 Rest Day |
Jun 30 Race Day! 26.2 miles |
Disclaimer
WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net’s training program.