Phil's Intermediate Marathon Plan + Email Access to Coach. 28 week. 5-6 workouts per wk.

Average Weekly Training Hours 05:11
Training Load By Week
Average Weekly Training Hours 05:11
Training Load By Week



A Marathon plan for ambitious runners with limited time to train.
Achieve your best ever race-fitness from 5 high quality runs per week!


Why Buy From Us?
  • Detailed, flexible plan from respected coach/athlete Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • Join 10,000+ athletes who train with me!

What Our Clients Say

"I have made nice improvements in pace. I'm about to go on a two hour Zone 2 run at 7:50 pace whereas 3 months ago I was doing the same run at 8:40 pace." - Peter Eberle. 10th April 2018

"I can’t tell you how much I’m enjoying the plan. It’s amazing to know what I’m doing weeks in advance!" – Rachel Kjearsgaard, 8th April 2018


More Testimonials >


Is This Plan For You?

This plan is designed to get you in peak shape for your target "A" race Marathon, although you can include other events too. There are usually 5 runs and a strength workout each week, plus a day off. Every 4th week is an easier week to enable recovery. To be successful with this plan you should already be running 4 or 5 times per week and capable of running 1hr 10 minutes non-stop. Guidance is provided for Heart Rate, Feel or Pace. You can start this plan any Monday.Still not sure? We will happily switch your plan within 14 days of purchase.


Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

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Sample Day 2
0:49:00
79.6TSS
Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
10 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).

Main Set: 
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
5 mins in Z1 to Z2 (easy).

Sample Day 3
0:35:00
43.9TSS
Aerobic Endurance

All in low to mid Z2. These runs are to be done slowly. They will gradually build your endurance and increase your efficiency. If you do them faster, you'll increase your injury risk for no real benefit.

Sample Day 4
0:45:00
Strength & Conditioning

Please click on the link below for your guide to the strength and conditioning workouts.

Sample Day 5
0:41:30
61.3TSS
Aerobic Speed Endurance

These sessions are designed to gradually get you used to running faster. They will also prepare you for speed sessions later in the plan that involve longer or more efforts.
Warm Up:
10 mins in Z2.
4 x 30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1.

MAIN SET:
1 min in low Z5 + 30 secs in Z1,
2 mins in low Z5 + 1 min in Z1, 
3 mins in low Z5 + 1 min 30 secs in Z1, 
4 mins in low Z5 + 2 mins in Z1,
3 mins in low Z5 + 1 min 30 secs in Z1,
2 mins in low Z5 + 1 min in Z1.

Warm Down: 
5 mins Z1 to Z2.

Sample Day 6
0:35:00
43.9TSS
Aerobic Endurance

All in low to mid Z2. This run should feel easy and you should be able to hold a conversation. These runs gradually build your endurance and increase your efficiency.

Sample Day 7
1:10:00
89.4TSS
Aerobic Endurance

Easy or steady run all in low to mid Z2.

Sample Day 9
0:47:00
70.6TSS
Tempo Run

Warm Up:
12 mins in Z2.
4 x 30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1.

Main Set:
2 x 12 mins in low Z4 + 2 mins recovery in Z1.

Warm Down:
5 mins in Z2.

Phil Mosley
|
My Pro Coach

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.