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18-week Intermediate Marathon Plan (with Zones and Pace Guidance)

Author

Michele Pettinger, RRCA Level II Certified Running Coach, Head Coach at P3 Running.

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Length

20 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This plan is designed for the runner that has run at least one marathon and at the time of starting the plan has a base of 30 to 35 miles a week and a long run of 12 to 14 miles.

It's an 18 week plan, with both a Saturday race day and Sunday race day mapped out at the end.

The first 6 weeks you will continue to deepen your endurance with key workouts that include Hill Repeats and Steady State runs. It's at the end of Week 6 that you will run a 5k fitness test.

After the 5k, you will replace specified Hill and Steady State work with Track Workouts and Tempo runs. You will be given guidance at this time in how to incorporate specific paces into your runs, in conjunction with or in place of Zones.

You have the option of running a half marathon in week 11. Running the half marathon gives you the opportunity to practice race day clothing, nutrition, and hydration. It will also provide further data for zeroing in on your Marathon Goal Pace.

The plan also includes Core and Hip Stability and Strength workouts to ensure that you are caring for your foundation.

Coach Michele offers one, 15-minute complementary phone call to answer questions.

Coach Michele not only currently trains and races for ultra distances up to 100 miles, but she has coached several athletes to finishes from the 5k to the 200 mile distance.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx5
37mi 26mi
Day Offx2
—— ——
Strengthx2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
37mi 26mi
Day Off
—— ——
Strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Michele Pettinger

P3 Running

Train with Purpose. Run with Passion. Always Persevere.

We understand that every runner is unique; your history in the sport, current lifestyle and personal goals all play a role in designing the right plan. P3 Running is built on the belief that when you have the very best knowledge as your starting point, and support from your coaches and community throughout your training, you can foster, nourish and unleash your true potential.