Intermediate Marathon

Training Load By Week
Training Load By Week

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.

Sample Day 2
6mi
Fartlek Run

FARTLEK: 6 MILES
10 X 1:00 @ 5K EFFORT W/2:00 JOG RECOVERY BETWEEN REPS

Sample Day 3
5mi
Easy Run

EASY RUN: 5 MILES + STRENGTH- TRAINING CIRCUIT (X 1)

Sample Day 4
8mi
Easy Run Medium

EASY RUN: 8 MILES + 4 X 20-SECOND STRIDES

Sample Day 6
12mi
Long Run

LONG RUN: 12 MILES W/LAST 3 MILES AT GOAL MARATHON PACE

Sample Day 7
4mi
Easy Run

EASY RUN: 4 MILES

Sample Day 9
6mi
Hill Reps

HILL REPEATS: 6 MILES
8 X 20-SECOND HILL REPEATS AT HARD EFFORT W/1:00 RECOVERY BETWEEN REPEATS

Sample Day 10
5mi
Easy Run

EASY RUN: 5 MILES + STRENGTH- TRAINING CIRCUIT (X 1)

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.