MARATHON – 16 WEEK INTERMEDIATE TRAINING PLAN

If you have completed a marathon or two, you will have discovered certain things that work well for you that can be used to adjust and adapt these plans. You will also proably have developed a network of running ’friends’ through work, family or a local running club or jogging group to draw on for advice and inspiration.

Week 1

mon
Cross Train
tue
3mi run
wed
5mi run
thu
3mi run
fri
Rest
sat
5mi pace
sun
6mi run

Week 2

mon
Cross Train
tue
3mi run
wed
6mi run
thu
3mi run
fri
Rest
sat
6mi pace
sun
11mi run

Week 3

mon
Cross Train
tue
3mi run
wed
6mi run
thu
3mi run
fri
Rest
sat
6mi run
sun
12mi run

Week 4

mon
Cross Train
tue
3mi run
wed
5mi run
thu
3mi run
fri
Rest
sat
6mi pace
sun
9mi run

Week 5

mon
Cross Train
tue
4mi run
wed
7mi run
thu
4mi run
fri
Rest
sat
7mi pace
sun
14mi run

Week 6

mon
Cross Train
tue
4mi run
wed
7mi run
thu
4mi run
fri
Rest
sat
7mi run
sun
15mi run

Week 7

mon
Cross Train
tue
4mi run
wed
5mi run
thu
4mi run
fri
Rest
sat
Rest
sun
Half Marathon

Week 8

mon
Rest
tue
3mi run
wed
7mi run
thu
4mi run
fri
Rest
sat
15mi run
sun
Cross Train

Week 9

mon
Cross Train
tue
5mi run
wed
8mi run
thu
5mi run
fri
Rest
sat
8mi pace
sun
17mi run

Week 10

mon
Cross Train
tue
5mi run
wed
5mi run
thu
5mi run
fri
Rest
sat
8mi pace
sun
13mi run

Week 11

mon
Cross Train
tue
5mi run
wed
8mi run
thu
5mi run
fri
Rest
sat
5mi pace
sun
20mi run

Week12

mon
Cross Train
tue
5mi run
wed
5mi run
thu
5mi run
fri
Rest
sat
8mi run
sun
12mi run

Week 13

mon
Cross Train
tue
5mi run
wed
8mi run
thu
5mi run
fri
Rest
sat
5mi pace
sun
20mi run

Week 14

mon
Cross Train
tue
5mi run
wed
6mi run
thu
5mi run
fri
Rest
sat
4mi pace
sun
12mi run

Week 15

mon
Cross Train
tue
4mi run
wed
5mi run
thu
5mi run
fri
Rest
sat
3mi run
sun
8mi run

Week 16

mon
Cross Train
tue
3mi run
wed
4mi run
thu
Rest
fri
Rest
sat
2mi run
sun
emf marathon
Tempo Runs

Tempo runs (sometimes called threshold runs) are runs where after a 10-15 minute warm up you run at a sustained pace for anything from 20 min up to an hour with a 10-15 min slower jog at the end. You are running hard, possibly just below your normal 10k pace, but not flat out. And the distance and effort should be such that you do not finish feeling exhausted. As with interval runs, it is such an individual area, to recommend individually.

Pace Runs

Pace runs are training runs, run at approximately your estimated race pace. That is if you are aiming for a 3 hour 30 marathon averaging approx 8 min miles.(5 min km) then your pace runs are run at 8 min miles. They help build pace judgement and even paced running. The long training run is there to build endurance, not speed, and running your long run at a faster pace than you are ready for could lead to you taking longer to recover each week and upset the steady gradual improvement all schedules are designed to bring.