12-Week Intermediate Marathon Training Plan

Are you looking to improve your marathon time or achieve a personal best? This 12-week intermediate training plan is designed for runners who have completed a marathon before and want to push themselves to the next level. With a focus on building strength, speed, and endurance, this program will help you run smarter, race stronger, and finish faster.

What’s Included: ✅ Intermediate-Friendly Sessions: A balanced plan that includes easy runs, tempo runs, interval training, and long runs to boost your performance.
✅ Gradual Progression: Build up intensity and distance progressively to maximize race-day potential without risking overtraining.
✅ Instant Access: Start your program immediately after purchase.
✅ Strength Workouts: Routine exercises aimed at improving core and leg strength to prevent injury and enhance your running efficiency.
✅ Supportive Resources: Weekly linked videos for running technique, strength exercises, and motivational tips.
✅ Race Day Checklist: Everything you need to prepare for your marathon.

Program Highlights 💡 Duration: 12 weeks.
🕒 Training Time: 7 hours 30 minutes per week on average.
🏃 Sessions:

6 sessions per week, including easy runs, tempo runs, interval workouts, and long runs.
Longest workout: 2 hours 30 minutes (weekend).
Includes rest days to allow for recovery and prevent overtraining.
What Will You Gain? 🏃‍♀️ Endurance: Build the stamina needed to complete a marathon faster while maintaining a steady pace throughout the race.
💪 Strength: Improve leg power, core stability, and overall strength for efficient running and injury prevention.
🎯 Speed: Enhance your pace with speed workouts designed to improve your running form and race-day performance.
🏅 Confidence: Feel ready and confident to race at your best, knowing you have the fitness and endurance to succeed.