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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 our Intermediate Run Marathon 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.