RP Marathon Intermediate 4 d/wk
A running plan for the developing running enthusiast, seeking personal bests and all-time fitness highs, OR for long-time fitness enthusiasts who are looking to hone their running performance. This plan uses running workouts programmed with specific paces based off previous race efforts or estimates of best efforts. As with any good training plan, it starts progressively and builds to a peak using a combination of quality and easy days, optional forms of non-impact cardio training, plus suggested resistance training days, to progress you to your new marathon PR or other running distance PR! The goal of this plan is to prepare you to run a faster marathon than ever before.
Training Plan Information:
4 days per week running
24 total weeks, with your primary marathon on week 24. (modifiable to as few as 9 weeks)
Starting weekly running mileage: 20 Miles
Highest weekly running mileage: 44 Miles
Lowest single-session running mileage: 3 Miles
Highest single-session running mileage: 20 Miles
Recommended Prerequisites to use this training plan:
Users should have completed a 10k or longer running race before, or equivalent, and be seeking pace improvement for anything from 10k road race to 50k trail run, or already be able to run 7 miles without stopping.
We recommend that you move up to the "Advanced" training plan series if you currently do, or have recently done either of the following:
Run a marathon under 3:30, or half marathon under 1:40.
Run 40 miles per week, or more, as a part of your fitness routine.
Suggested RP Diet Products to pair with this training plan:
RP Diet Templates for Fat Loss, which comes with Maintenance plans as well. All workouts in this plan are rated to be paired with the various RP Diet Templates.
or, RP 1:1 Diet Coaching
or, (coming soon!) RP Endurance Diet-Related products!
Suggested RP Training Products:
Male and Female Physique Training Templates
or, Weightlifting Hypertrophy and Strength Templates
or, Powerlifting Hypertrophy, Strength, and Peaking Templates
or, Weight Training for Endurance Athletes Templates (coming soon!)
or, RP 1:1 Training Coaching!
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||0:38 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:38 hrs||1:00 hrs|
Sample Day 1
Sample Day 3
Sample Day 4
Optional: Include hilly course today (while going uphill, keep effort like what it would be at prescribed pace on a flat.)
Sample Day 6
Sample Day 7
Low intensity, steady state NON-IMPACT cardio. Cycling/spinning, rowing, elliptical, arm-cycle ergometer, swimming, water-aerobics, or other non-impact exercise.