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

Author

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

All plans by this Coach

Length

20 Weeks

Typical Week

2 Day Off, 5 Run, 2 Strength

Longest Workout

26.2 miles

Plan Specs

running marathon intermediate hr based pace based

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:00

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.

Back to Plan Details

Sample Day 1

5mi
3 x 3 x 3 Hill Workout

Ideally you have a hill that's .75 to 1 mile in length and it between a 4 and 6% grade. 

1 to 2 mile warm-up on easy terrain at easy conversational pace.

Run 3 minutes up hill (I want you to get to 80 to 85% of your max heart rate as quickly as possible and then maintain). 

Run easy 3 minutes down hill. You should feel recovered and ready to push for the next hill repeat up.

Repeat this 2 more times (Total of 3 times). 

1 to 2 mile cool-down at easy conversational pace.

Sample Day 2

5mi
5 mile Aerobic Run

Run at a light pace. 

This run should be done at 60 to 70% effort (Zone 2). You should be able to easily carry on a conversation during the duration of this run.

Sample Day 3

4mi
4 mile Aerobic Run with 6 - 20 second strides at the end.

Run at a light pace. 

This run should be done at 60 to 70% effort (Zone 2). You should be able to easily carry on a conversation during the duration of this run.

Sample Day 5

12mi
12 mile Aerobic Run

Run at a light to moderate pace.

This run should be done at 60 to 80% effort (Zone 2 to 3). The majority of this run should be done in Zone 2 where you can easily carry on a conversation. You will know if you're approaching Zone 3 if you're only able to speak one or two sentences at a time.

Sample Day 6

5mi
5 mile Recovery Run

Run at a very light to light pace. 

This run should be done at 50 to 60% effort (Zone 1) The recovery run should feel easy and you should be able to easily carry on a conversation for the duration of the run.

Sample Day 8

5mi
3 x 3 x 4 Hill Workout

Ideally you have a hill that's .75 to 1 mile in length and it between a 4 and 6% grade.

1 to 2 mile warm-up on easy terrain at easy conversational pace.

Run 3 minutes up hill (I want you to get to 80 to 85% of your max heart rate as quickly as possible and then maintain).

Run easy 3 minutes down hill. You should feel recovered and ready to push for the next hill repeat up.

Repeat this 3 more times (Total of 4 times).

1 to 2 mile cool-down at easy conversational pace.

Sample Day 9

5mi
5 mile Aerobic Run

Run at a light pace. 

This run should be done at 60 to 70% effort (Zone 2). You should be able to easily carry on a conversation during the duration of this run.

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

$100.00 - Buy Now
_