RP Marathon Intermediate 1 d/wk

Average Weekly Training Hours 01:39
Training Load By Week
Average Weekly Training Hours 01:39
Training Load By Week

A running plan for the time-efficient fitness enthusiasts or runners who are looking to seriously enhance 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. This program could also be used as an aggressive running-specific supplement to many other fitness plans.

Training Plan Information:
1 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: 7 Miles
Highest weekly running mileage: 20 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 or a higher frequency intermediate plan, 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 25 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!

Sample Day 1
0:30:00
Optional Cardio CrossTrain

Low intensity, steady state NON-IMPACT cardio. Cycling/spinning, rowing, elliptical, arm-cycle ergometer, swimming, water-aerobics, or other non-impact exercise.

Sample Day 8
0:40:00
Optional Cardio CrossTrain

Low intensity, steady state NON-IMPACT cardio. Cycling/spinning, rowing, elliptical, arm-cycle ergometer, swimming, water-aerobics, or other non-impact exercise.

Sample Day 15
0:50:00
Optional Cardio CrossTrain

Low intensity, steady state NON-IMPACT cardio. Cycling/spinning, rowing, elliptical, arm-cycle ergometer, swimming, water-aerobics, or other non-impact exercise.

Sample Day 22
1:00:00
Optional Cardio CrossTrain

Low intensity, steady state NON-IMPACT cardio. Cycling/spinning, rowing, elliptical, arm-cycle ergometer, swimming, water-aerobics, or other non-impact exercise.

Sample Day 29
0:30:00
Optional Cardio CrossTrain

Low intensity, steady state NON-IMPACT cardio. Cycling/spinning, rowing, elliptical, arm-cycle ergometer, swimming, water-aerobics, or other non-impact exercise.

Sample Day 155
0:30:00
Optional EASY Cardio CrossTrain

Low intensity, steady state NON-IMPACT cardio. Cycling/spinning, rowing, elliptical, arm-cycle ergometer, swimming, water-aerobics, or other non-impact exercise.

Sample Day 161
26.72mi
Run a Marathon!

Start out conservatively. You don't win a race in the first mile! Pick up the effort ever-so-slightly about every 4-5 miles. If you still feel strong at mile 18, hold that level of effort through to the finish!

Dr. Alex Harrison
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Renaissance Periodization (RPstrength)

Science is Stronger

PhD in Sport Physiology and Performance from East Tennessee State University
Level 2 Coach, Endurance (USATF)
Level 1 Coach, Triathlon, (USAT)
Certified Strength and Conditioning Specialist (NSCA)
Weightlifting Coach, Level 1, (USAW)

Assistant Track and Field Coach, ETSU, NCAA Division 1
Youth and Masters Track and Field Coach, WA State, National & World Champions
Youth, Elite-Development, and Masters Triathlon Coach