Intermediate Run Marathon Training Plan

Intermediate Run Marathon Training Plan

berlin paula

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.