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Full Marathon Training Plans

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Training Plans   >  Marathon Training Plans  > Intermediate Run Marathon Training Plan

Intermediate Run Marathon Training Plan

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.

Follow this plan on your iPhone, iPad or iPod touch with alerts each day to help you complete the program showing routes each day. Learn more about the WalkJogRun Training App.

Training Plan Mileage Chart

Weekly Overview

Click on a week number to see the daily descriptions for that week. Enter a race date below to customize the plan for an upcoming race. Once you've settled on a plan, drag this link to your bookmarks for easy reference. My full training plan

Race Date:
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
Oct 9
Oct 9
Run
45 mins
Oct 10
Cross-Training
50 mins
Oct 11
Run
45 mins
Oct 12
Cross-Training
50 mins
Oct 13
Run
40 mins
Oct 14
Run-Endurance
6 miles
Oct 15
Rest Day
Week 2
Oct 16
Oct 16
Run
45 mins
Oct 17
Cross-Training
50 mins
Oct 18
Run
45 mins
Oct 19
Cross-Training
50 mins
Oct 20
Run
40 mins
Oct 21
Run-Endurance
7 miles
Oct 22
Rest Day
Week 3
Oct 23
Oct 23
Run
45 mins
Oct 24
Cross-Training
50 mins
Oct 25
Run
45 mins
Oct 26
Cross-Training
50 mins
Oct 27
Run
40 mins
Oct 28
Run-Endurance
8 miles
Oct 29
Rest Day
Week 4
Oct 30
Oct 30
Run
50 mins
Oct 31
Cross-Training
40 mins
Nov 1
Run
50 mins
Nov 2
Cross-Training
40 mins
Nov 3
Run
40 mins
Nov 4
Run-Endurance
6 miles
Nov 5
Rest Day
Week 5
Nov 6
Nov 6
Run
50 mins
Nov 7
Cross-Training
50 mins
Nov 8
Run+Speed
50 mins
Nov 9
Cross-Training
50 mins
Nov 10
Run
40 mins
Nov 11
Run-Endurance
9 miles
Nov 12
Rest Day
Week 6
Nov 13
Nov 13
Run
50 mins
Nov 14
Cross-Training
50 mins
Nov 15
Run+Speed
50 mins
Nov 16
Cross-Training
50 mins
Nov 17
Run
40 mins
Nov 18
Run-Endurance
10 miles
Nov 19
Rest Day
Week 7
Nov 20
Nov 20
Run
50 mins
Nov 21
Cross-Training
40 mins
Nov 22
Run+Speed
60 mins
Nov 23
Cross-Training
40 mins
Nov 24
Run
40 mins
Nov 25
Run-Endurance
7 miles
Nov 26
Rest Day
Week 8
Nov 27
Nov 27
Run
50 mins
Nov 28
Cross-Training
50 mins
Nov 29
Run+Speed
60 mins
Nov 30
Cross-Training
50 mins
Dec 1
Run
40 mins
Dec 2
Run-Endurance
12 miles
Dec 3
Rest Day
Week 9
Dec 4
Dec 4
Run
60 mins
Dec 5
Cross-Training
50 mins
Dec 6
Run+Speed
60 mins
Dec 7
Cross-Training
50 mins
Dec 8
Run
40 mins
Dec 9
Run-Endurance
14 miles
Dec 10
Rest Day
Week 10
Dec 11
Dec 11
Run
50 mins
Dec 12
Cross-Training
50 mins
Dec 13
Run+Speed
51 mins
Dec 14
Cross-Training
50 mins
Dec 15
Run
40 mins
Dec 16
Run-Race Pace
8 miles
Dec 17
Rest Day
Week 11
Dec 18
Dec 18
Run
60 mins
Dec 19
Cross-Training
50 mins
Dec 20
Run+Speed
51 mins
Dec 21
Cross-Training
50 mins
Dec 22
Run
40 mins
Dec 23
Run-Endurance
16 miles
Dec 24
Rest Day
Week 12
Dec 25
Dec 25
Run
50 mins
Dec 26
Cross-Training
50 mins
Dec 27
Run+Speed
51 mins
Dec 28
Cross-Training
50 mins
Dec 29
Run
40 mins
Dec 30
Run-Race Pace
10 miles
Dec 31
Rest Day
Week 13
Jan 1
Jan 1
Run
60 mins
Jan 2
Cross-Training
50 mins
Jan 3
Run+Speed
58 mins
Jan 4
Cross-Training
40 mins
Jan 5
Run
40 mins
Jan 6
Run-Endurance
18 miles
Jan 7
Rest Day
Week 14
Jan 8
Jan 8
Run
50 mins
Jan 9
Cross-Training
50 mins
Jan 10
Run+Speed
54 mins
Jan 11
Cross-Training
50 mins
Jan 12
Run
40 mins
Jan 13
Run-Race Pace
10 miles
Jan 14
Rest Day
Week 15
Jan 15
Jan 15
Run
60 mins
Jan 16
Cross-Training
50 mins
Jan 17
Run+Speed
54 mins
Jan 18
Cross-Training
50 mins
Jan 19
Run
40 mins
Jan 20
Run-Endurance
20 miles
Jan 21
Rest Day
Week 16
Jan 22
Jan 22
Run
60 mins
Jan 23
Cross-Training
40 mins
Jan 24
Run+Speed
54 mins
Jan 25
Cross-Training
40 mins
Jan 26
Run
40 mins
Jan 27
Run-Endurance
10 miles
Jan 28
Rest Day
Week 17
Jan 29
Jan 29
Run
60 mins
Jan 30
Cross-Training
50 mins
Jan 31
Run+Speed
50 mins
Feb 1
Cross-Training
50 mins
Feb 2
Run
40 mins
Feb 3
Run-Race Pace
20 miles
Feb 4
Rest Day
Week 18
Feb 5
Feb 5
Run
50 mins
Feb 6
Cross-Training
50 mins
Feb 7
Run+Speed
50 mins
Feb 8
Cross-Training
40 mins
Feb 9
Run
40 mins
Feb 10
Run-Endurance
12 miles
Feb 11
Rest Day
Week 19
Feb 12
Feb 12
Run
50 mins
Feb 13
Cross-Training
40 mins
Feb 14
Run+Speed
58 mins
Feb 15
Cross-Training
30 mins
Feb 16
Run
40 mins
Feb 17
Run-Race Pace
7 miles
Feb 18
Rest Day
Week 20
Feb 19
Feb 19
Run
40 mins
Feb 20
Rest Day
Feb 21
Run
30 mins
Feb 22
Rest Day
Feb 23
Run
30 mins
Feb 24
Rest Day
Feb 25
Race Day!
26.2 miles

Warning

Based on your selected race date you should have started training on Oct 09, 2011. If you didn't you shouldn't start this training plan without consulting a coach. Unless you've been working out at a level consistent with the scheduled workouts so far you risk injury or death by following the training plan.

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.