Marathon Training Plan: Intermediate, 16 weeks, with Functional Strength

Average Weekly Training Hours 02:04
Training Load By Week
Average Weekly Training Hours 02:04
Training Load By Week


Author: Laura Marcoux
  • D3 Multisport Coach
  • USA Triathlon Level II Coach
  • NSCA Certified Personal Trainer
  • Coach of World Championship Qualifiers at every distance: ITU Worlds, 70.3 Worlds, and Kona
  • Coach of 1st time Ironman and 70.3 athletes of all levels
  • Personal athletic accomplishments include qualifying for Ironman and 70.3 World Championships, and playing Division 1 lacrosse at The University of Connecticut

A solid training plan equals athlete success.

Plan Description: This training plan is a 16 week build leading up to a marathon race. It is designed to build upon the aerobic endurance necessary for completing a marathon, while adding a strength and speed component in order to maximize your performance and prevent running-related injuries. Run drills are incorporated to maximize technique and efficiency.

Requirements: Athletes should have good fitness in the past 4-6 weeks, as well as basic knowledge about strength training form before attempting to lift heavy weights. This plan also requires basic gym equipment.

Our programs are designed for the age group triathlete who has a busy life with a full-time job, a family and/or other responsibilities. In this program, the longer workouts will be on the weekends, and the weekdays will consist of shorter workouts. During the training plan, there is testing every few weeks to assess your fitness and you can re-adjust your Zones. If you don’t train with HR, that’s fine because the tests are still good training as you can measure improvement based on time and effort.

Our plans set YOU up for success. The main goal of this plan is to help you achieve your best race! Laura is a full time coach and she is dedicated to providing athletes with the blueprint that gives you the best chance to reach your goals.

We leave no stone unturned in helping you reach your goals. Purchase of this plan includes:
  • Strategically designed, simple to follow ‘Structured Workouts’
  • Strength workouts and core programs
  • D3 'Terminology' and 'Determining Heart Rate and Power Zones' documents
  • Insider access to premium content, instructional videos and training tips
  • The opportunity to be a part of a top Ironman Club Team, Team D3
  • Access to our private, Team D3 Facebook group to ask our USAT Certified Coaches questions
  • Team Sponsor Discounts

If you have questions email Coach Laura and learn how we get it done for our athletes:

IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 1
Aet 1

Aerobic Threshold 30 min workout: 10 minutes zone 1, 10 minutes zone 2, 10 minutes zone 1

Sample Day 3
Aet 2

Aerobic Threshold Workout: 15 minutes zone 1, 15 minutes zone 2, 15 minutes zone 1

Sample Day 8
Aet 1

Aerobic Threshold 30 min workout: 10 minutes zone 1, 10 minutes zone 2, 10 minutes zone 1

Sample Day 10
Easy with Strides

45' easy run - no concern for pace - add in 8x20" quick at 5k pace - lots of recovery in between 20" efforts. Nice and smooth.

Sample Day 15
Aet 1

Aerobic Threshold 30 min workout: 10 minutes zone 1, 10 minutes zone 2, 10 minutes zone 1

Sample Day 15
No Equipment Workout- Mobility & Stability Focus

Start with 10 minutes of biking or running and dynamic stretching, then:

Standing Straight Leg Extension
Back Lunge with Twist
Snow Devils
Seated Leg Raise + Abduction
Lateral Leg Raises
Single Leg Hip Raises

Sample Day 17
50' w/ 6x1' @ 5k pace

Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2(RPE 5-6, E Pace) for the first 20' which is a warm-up.
Next is 6 x (1' hard - 5K pace, 2' easy). Return to Zone 1-2 for last 15'.
Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.

Laura Marcoux
D3 Multisport

I am a USAT Level II Certified Coach and an NSCA Certified Strength Coach. I believe in developing well-rounded triathletes, and empowering my athletes to set and reach goals that require Desire, Determination, and Discipline. I coach Kona qualifiers, 70.3 WC qualifiers, and anyone who wants to push themselves out of their comfort zones. I believe that it is my job as a coach to not only provide you with a road map for reaching your goals, but to be your teammate in the process.