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


DESIRE. DETERMINATION. DISCIPLINE. Our plans get results!


Author: Laura Marcoux
  • D3 Multisport Coach
  • USA Triathlon Level II Coach
  • Ironman Certified 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: www.D3Multisport.com

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

Sample Day 1
0:30:00
18.3TSS
Aet 1

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

Sample Day 3
0:45:00
27.5TSS
Aet 2

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

Sample Day 6
6mi
6 Miles Aerobic

Easy aerobic effort, zone 1-2

Sample Day 8
0:30:00
18.3TSS
Aet 1

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

Sample Day 10
0:45:00
24.9TSS
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 13
7mi
7 Miles Aerobic

Easy aerobic effort, zone 1-2

Sample Day 15
0:30:00
18.3TSS
Aet 1

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

Laura Marcoux
|
D3 Multisport

I am a USAT Level II Endurance Coach, an Ironman Certified Coach, and an NSCA-CPT. I believe in developing well-rounded triathletes, and empowering my athletes to set and reach goals that require getting uncomfortable. I coach Kona qualifiers, 70.3 WC qualifiers, and anyone who wants to use triathlon to challenge themselves and find some meaning in their lives. I believe that it is my job to provide you with a road map for reaching your goals, and to be your teammate in the process.