Intermediate 12 Week Marathon Training Program - Builds to 50 miles per week

Author

KC Endurance

All plans by this Coach

Length

12 Weeks

Typical Week

4 Run, 1 X-Train, 2 Strength, 1 Day Off

Longest Workout

22 miles

Plan Specs

running marathon intermediate time goal

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Summary

A marathon program built for the runner that has already completed several half marathons or at least one full marathon. Mileage progresses up to 50 miles per week and builds on specific speeds and paces for a successful marathon. Includes strength training plan created by RunningMate (runningmatekc.com/).

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:20

Jeremy Hammer

KC Endurance

KC Endurance is an online and small group training business for individuals wanting to begin a running program or to improve on their current running ability. Get help from a coach in building your fitness and performing better than your best for any race distance 5k to Marathon.

Services include Online Coaching, Group Training, and Strength and Conditioning, as well as a personal pacing guide for local Kansas City races.

Back to Plan Details

Sample Day 1

4mi

This is the first week of training! The beginning of this training program will work on building a mileage base and every couple of weeks build upon the quality of some of the runs. Mileage should build slowly and paces should be easy for most of the runs.

Today, keep the pace nice and easy. Just get 4 miles covered.

Sample Day 2

1:00:00

Get in 1 hour of an alternate activity other than running. It can be swimming, cycling, elliptical, etc.

Sample Day 3

6mi

First quality run workout: Start with a 2 mile warmup jog, then do 2 miles straight through @ 10k effort. Finish with a 2 mile cooldown jog.

Sample Day 5

1:00:00

Get in 1 hour of an alternate activity other than running. It can be swimming, cycling, elliptical, etc.

Sample Day 6

10mi

Slow 10 miles. Keep this at a comfortable pace and feel free to break into two runs if desired.

Sample Day 7

5mi

Easy 5 miles done at a comfortable pace to recover from the longer one yesterday. Break into two runs if you want.

Sample Day 8

4mi

This week will be pretty similar to last week's mileage, but the intensity will go up on the long run at the end of the week. Again, most of the week should be at an easy effort.

Intermediate 12 Week Marathon Training Program - Builds to 50 miles per week

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