INTERMEDIATE MARATHON LEVEL 1: TRAINING PLAN

Training Load By Week
Training Load By Week

16 WEEKS: INTERMEDIATE MARATHON LEVEL 1
Goal Time: 3:50:00 - 3:38:00

This plan is designed for runners who have completed one full marathon in addition to two half marathon races and a handful of races at the 10KM and 5KM distances. These runners should have 4 years of consistent training experience and should be able to begin their training by completing 38 miles in the first week, with an initial long run of 14 miles.

Sample Day 1
14mi
LONG RUN

Run type: long run, easy steady: 3mi, warm up: main 11mi @8:44 to 10:03, HR(60-85)cool down, none:Total distance =14mi

Sample Day 8
14mi
LONG RUN

Run type: long run, easy steady: 3mi, warm up: main 11mi @8:44 to 10:03, HR(60-85)cool down, none:Total distance =14mi

Sample Day 15
15mi
LONG RUN

Run type: long run, easy steady: 3mi, warm up: main 12mi @8:44 to 10:03, HR(60-85)cool down, none:Total distance =15mi

Sample Day 22
15mi
LONG RUN

Run type: long run, easy steady: 3mi, warm up: main 12mi @8:44 to 10:03, HR(60-85)cool down, none:Total distance =15mi

Sample Day 29
16mi
LONG RUN

Run type: long run, easy steady: 3mi, warm up: main 13mi @ 8:44 to 10:05, HR(60-85) cool down, none: Total distance = 16mi

Sample Day 36
17mi
LONG RUN

Run type: long run, easy steady: 3mi, warm up: main 14mi @ 8:45 to 10:10,HR(60-85) cool down, none: Total distance= 17mi

Sample Day 43
18mi
LONG RUN

Run type: long run, easy steady: 3mi, warm up: main 15mi @ 8:45 to 10:10, HR(60-85) cool down, none: Total distance = 18mi

Wilson Komen
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coach kiprunning

A competitive runner himself, Wilson Komen brings nearly a decade of experience to his coaching. He sees it as his mission to help all of his runners—new and experienced alike—maintain healthy, consistent training regimens that will lead to rewarding racing experiences.

Coach Wilson Komen is certified by the Road Runners Club of America.