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

3 mile run

wed

5 mile run

thu

3 mile run

fri

Rest

sat

5 mile pace

sun

6 mile run

WEEK 2

mon

Cross train

tue

3 mile run

wed

6 mile run

thu

3 mile run

fri

Rest

sat

6 mile pace

sun

11 mile run

WEEK 3

mon

Cross train

tue

3 mile run

wed

6 mile run

thu

3 mile run

fri

Rest

sat

6 mile pace

sun

12 mile run

WEEK 4

mon

Cross train

tue

3 mile run

wed

5 mile run

thu

3 mile run

fri

Rest

sat

6 mile pace

sun

9 mile run

WEEK 5

mon

Cross train

tue

4 mile run

wed

7 mile run

thu

4 mile run

fri

Rest

sat

7 mile pace

sun

14 mile run

WEEK 6

mon

Cross train

tue

4 mile run

wed

7 mile run

thu

4 mile run

fri

Rest

sat

7 mile pace

sun

15 mile run

WEEK 7

mon

Cross train

tue

4 mile run

wed

5 mile run

thu

4 mile run

fri

Rest

sat

Rest

sun

Half marathon

WEEK 8

mon

Cross train

tue

3 mile run

wed

7 mile run

thu

3 mile run

fri

Rest

sat

15 mile run

sun

Cross train

WEEK 9

mon

Cross train

tue

5 mile run

wed

8 mile run

thu

5 mile run

fri

Rest

sat

8 mile pace

sun

17 mile run

WEEK 10

mon

Cross train

tue

5 mile run

wed

5 mile run

thu

5 mile run

fri

Rest

sat

8 mile pace

sun

13 mile run

WEEK 11

mon

Cross train

tue

5 mile run

wed

8 mile run

thu

5 mile run

fri

Rest

sat

5 mile pace

sun

20 mile run

WEEK 12

mon

Cross train

tue

5 mile run

wed

5 mile run

thu

5 mile run

fri

Rest

sat

8 mile pace

sun

12 mile run

WEEK 13

mon

Cross train

tue

5 mile run

wed

8 mile run

thu

5 mile run

fri

Rest

sat

5 mile pace

sun

20 mile run

WEEK 14

mon

Cross train

tue

6 mile run

wed

5 mile run

thu

5 mile run

fri

Rest

sat

4 mile pace

sun

12 mile run

WEEK 15

mon

Cross train

tue

4 mile run

wed

5 mile run

thu

5 mile run

fri

Rest

sat

3 mile run

sun

8 mile run

WEEK 16

mon

Cross train

tue

3 mile run

wed

4 mile run

thu

Rest

fri

Rest

sat

2 mile 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.

Repetition/Interval training (8×800)

Repetition or interval training are a feature of schedules where you are really committed to improving and bringing the best out of yourself whatever your standard. You do not have to be an elite or even good club standard runner to run the advanced schedules. Rather you have probably a background of a few years of training fairly hard at any distance from 10k up to marathon and understand how faster paced running or running “out of your comfort zone” once a week has helped you improve.

Interval or repetition running, are efforts run at faster than your planned marathon race pace. Impossible to give more than general guidance as it is such an individual area and depends a lot on where you are starting from and what your goal is and is usually best done under guidance from a group environment or a coach or experienced personal trainer. 4x 800 is one example which can build to 8x 800 as the schedule progresses. You run the 800 metres or whatever the chosen distance is at the faster pace. Then walk or jog 400metres very easily before repeating the faster distance again etc. For marathon training long intervals of at least 800m or longer (1000m or even a mile) are acknowledged to be most beneficial.

Hill Repeats

These are a variation on repetitions on the flat. They are a great variation with a similar benefit of building leg strength. Find an incline of approx 4-600 metres or one that will take about 2 minutes. Run hard up the hill and slightly over the crest, turn around and jog slowly down the hill before repeating the run up again etc