Phil's Intermediate Marathon Plan + Email Access to Coach. 10 week. 5-6 workouts per wk

Average Weekly Training Hours 05:31
Training Load By Week
Average Weekly Training Hours 05:31
Training Load By Week



A Marathon plan for ambitious runners with limited time to train.
Peak to your best ever race-fitness from 5 high quality runs per week!


Why Buy From Us?
  • Detailed, flexible plan from respected coach/athlete Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • Join 10,000+ athletes who train with me!

What Our Clients Say

"I have made nice improvements in pace. My Z2 pace has improved from 8:40 to 7:50 in 3 months!" Peter Eberle, 2018"

"I just completed Sevilla Marathon in 3:31:07 a PB and better than predicted. I wanted to say a HUGE thanks for putting together this plan!" Giordano Mastrocinque, 2019


More Testimonials>

Is This Plan For You?

This plan is designed to get you in peak shape for your priority "A" Marathon, you can include other events too. Each week has 5-6 workouts, a strength session and a day off. There are fitness tests enabling you to train at the correct intensity and track your progress. Workouts are measured in duration to avoid under or over training and can be exported to your compatible device (Garmin and more). Easier weeks are included to aid recovery and adaptation. You should already be running 4-5 times p/wk and able to jog 2 hrs non-stop. Guidance is provided for Heart Rate, Feel or Pace.Still not sure? We will happily switch your plan within 14 days of purchase.

Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

Onboarding Emails: During the checkout process, you can check a box to share your email address with Coach Phil Mosley. This enables me to send you a daily series of 5 helpful onboarding emails to get you started. You can also reply to me if ever you need help.


A Recognized Expert, As Featured On:




Want More Information?

Copyright © 2018. Myprocoach Ltd.

Sample Day 2
0:49:00
79.6TSS
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
56.8TSS
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

Please click on the link below for your guide to the strength and conditioning workouts.

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
0:50:30
73.4TSS
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:
9 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
43.9TSS
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
2:00:00
155.3TSS
Aerobic Endurance

Easy or steady run all in low to mid Z2.

With less than 10 weeks to go, we'll start the long runs at 2hrs and build them up throughout the weeks.

Sample Day 9
0:54:00
80.1TSS
Tempo Run

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

Main Set:
10 mins in low Z4 + 2 mins recovery in Z1,
9 mins in low Z4 + 2 mins recovery in Z1,
8 mins in low Z4 + 2 mins recovery in Z1.

Warm Down:
5 mins in Z2.

Phil Mosley
|
My Pro Coach

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.