Intermediate Marathon Plan . 12 week. 5-6 workouts per wk.

Average Weekly Training Hours 05:18
Training Load By Week
Average Weekly Training Hours 05:18
Training Load By Week

This plan is designed to get you in peak shape for your target "A" race Marathon, although you can include other events too. There are usually 5 runs and a strength workout each week, plus a day off. Every 4th week is an easier week to enable recovery. To be successful with this plan you should already be running 4 or 5 times per week and capable of running 1hr 45 minutes non-stop. Guidance is provided for Heart Rate, Feel or Pace. You can start this plan any Monday.

Sample Day 2
0:49:00
79.55TSS
Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
10 mins in Z2 (easy/steady).
4 x 30 secs accelerating from Z2 to Z4. With 30 secs recoveries in Z1.

Main Set: 
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
5 mins in Z1 to Z2 (easy)

Sample Day 3
0:45:00
56.83TSS
Aerobic Endurance

All in low to mid Z2. These runs are to be done slowly. They will gradually build your endurance and increase your efficiency. If you do them faster, you'll increase your injury risk for no real benefit.

Sample Day 4
0:45:00
Strength & Conditioning

Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your running performance.

Sample Day 5
0:47:00
67.77TSS
Strength Endurance

These will help your running strength and power. For hill sessions it's best to use RPE or Heart Rate to measure your intensity, rather than pace. The gradient should be 3 to 6%.

Warm Up:
10 mins in Z2.
4 x 30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1.

Main Set:
8 x 90 secs in low Z5 up a hill + 2 min recoveries in Z1-Z2

Warm Down:
5 mins in Z2.

Sample Day 6
0:35:00
43.92TSS
Aerobic Endurance

All in low to mid Z2. This run should feel easy and you should be able to hold a conversation. These runs gradually build your endurance and increase your efficiency.

Sample Day 7
1:45:00
135.43TSS
Aerobic Endurance

Easy or steady run all in low to mid Z2.

With less than 12 weeks to go, we'll start the long runs at 1h 45 and build them up throughout the weeks.

Sample Day 9
0:51:00
74.9TSS
Tempo Run

Warm Up:
12 mins in Z2.
4 x 30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1.

Main Set:
3 x 8 mins in low Z4 + 2 min recoveries in Z1.

Warm Down:
5 mins in Z2.

Tricoachec
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Tricoachec

we help amateur athletes to exceed their goals, while ensuring that they have quality time available for their family, friends and career. The training plans are intelligently designed around a typical work week. Proven and efficient mid-week training sessions are established, with longer aerobic workouts on weekends.