Marathon - 24 week - intermediate - max weekly mileage approx. 45 mile - 2 day a week rest

Training Load By Week
Training Load By Week

This program takes a runner through 24 weeks of safe buildup in mileage. This is a high weekly volume, generally low daily volume program. Easy days should be run at a pace that is 1 minute 45 seconds to 2 minutes slower than goal marathon pace This plan assumes that you can safely run 3-4 miles a day 4 days a week at minimum starting the program. This plan provides for 2 days a week of recovery and can be safely done by most runners as long as pacing is adhered to.

Sample Day 1
3mi
3 mile easy

3 mile run easy pace

Sample Day 3
3mi
3 mile easy

3 mile run easy pace

Sample Day 5
3mi
3 mile easy

3 mile run easy pace

Sample Day 7
6mi
6 mile easy pace

6 mile easy pace

Sample Day 8
3mi
3 mile easy

3 mile run easy pace

Sample Day 10
4mi
4 mile easy pace

4 mile easy pace

Sample Day 12
3mi
3 mile easy pace

3 mile easy pace

Wildhare Coaching
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Wild Hare Triathlon Coaching, LLC

Hello! I am Coach Art Fresquez, MBA, MA. I am a avid triathlete that holds the following certifications:

  • Level 1 USAT coach
  • UESCA Certified running coach
  • AFAA group fitness instructor
  • ASCA Level 2 swim instructor
  • Schwinn certified spin instructor
  • CPR
    I seek to help those whose goals are just to get fitter or have an individual event in mind.