Intermediate Marathon: 8 Weeks

Training Load By Week
Training Load By Week

This basic 8 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 30-40 miles weekly average running and approaching their final phase of training.

Sample Day 2
9mi
Hill Repeats

HILL REPEATS: 9 MILES

10 X 1:00 HILL REPEATS
AT HARD EFFORT W/2:00 RECOVERY BETWEEN REPEATS

Sample Day 3
5mi
Easy Run

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

Sample Day 4
11mi
Easy Run Medium

EASY RUN: 11 MILES + 6 X 20-SECOND STRIDES

Sample Day 6
17mi
Long Run Zone 3

LONG RUN: 17 MILES W/LAST 7 MILES @ GOAL MARATHON PACE

Sample Day 7
5mi
Easy Run

EASY RUN: 5 MILES

Sample Day 9
10mi
Intervals Set 1a

INTERVALS: 10 MILES


8 X 1000M @ 1K PACE W/400M JOG RECOVERY BE

Sample Day 10
5mi
Easy Run

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

Rav Dighe
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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.