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Intermediate Marathon


Rav Dighe

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16 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This basic 16 week Marathon training plan is aimed at runners who have already run a marathon and want to get faster. Ideally, athletes attempting this plan will have a good running base with at least 30 miles weekly average running.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:03 hrs 1:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
0:03 hrs 1:00 hrs
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Rav Dighe

Aloha Tri Ltd.

Planning your own training can be difficult, no matter if you are new to triathlon or an experienced athlete. Aloha Tri provides personalised coaching programmes for all levels of experience: Strength training, Ironman training, running, swimming, cycling, group sessions, corporate training.

We also have ready-made 12 -20 week programmes that focus on specific events. Prices on application.

Sample Day 1

Fartlek Run - 10km

Fartlek: Approximately 10km

WU: 5-10 minutes easy and bringing your heart rate up to Zone 2.

MS: 10 x 1:00 @ 5k effort w/2:00 jog/walk recovery between reps

WD: 5 minutes

Sample Day 2

Easy Run

Easy run: 5 miles + strength- training circuit (x 1)

Sample Day 3

Easy Run Medium

Easy run: 8 miles + 4 x 20-second strides

Sample Day 5

Long Run

Long run: 12 miles w/last 3 miles at goal marathon pace

Sample Day 6

Easy Run


Sample Day 8

Hill Reps

Hill repeats: 6 miles
8 x 20-second hill repeats at hard effort w/1:00 recovery between repeats

Sample Day 9

Easy Run

Easy run: 5 miles + strength- training circuit (x 1)

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