Phil's Intermediate Marathon Plan for MASTERS + Email Access to Coach. 12 week. 5-6 workouts p/wk.

Average Weekly Training Hours 05:19
Training Load By Week
Average Weekly Training Hours 05:19
Training Load By Week



Kickstart Your Marathon Training Now!
Expertly Designed For Intermediate MASTERS (40+) Runners.


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

"Thank you!! I trained with your Intermediate Plan and got a PR (by 41 mins) going sub 3:30!!! Your plan kept me motivated and improved my results. Thank you very much for your help." Sevelina Kirova, May 2019

"I have just completed Sevilla Marathon in 3:31:07. A HUGE thanks for putting together this plan. I am nearly 48 yrs and this is my marathon PB. You could not make me a better birthday gift!" Giordano Mastrocinque, Feb 2019


More Testimonials

Is This Plan For You?

Read "Why Use A Masters Plan" for more about this plan. Key features include:
  • Every 3rd week is active recovery.
  • 5 runs, 2 strength sessions and 2 days off each week.
  • Fitness tests are included to track progress.
  • Train using HR, Feel, Power or Pace.
  • Workouts compatible with Garmin and many more devices.
To start this plan you should be able to jog for 1:30 hrs. View sample weeks below: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: At checkout you can choose to share your email address with Coach Phil Mosley. This enables me to send you a daily series of 5 helpful 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 © 2019.Myprocoach Ltd.

Sample Day 1
0:44:00
72.9TSS
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: 
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 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 2
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 2
0:40:00
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 4
1:04:00
89TSS
Marathon Pace Efforts

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

Main Set:
10, 9, 8, 7 mins all in high Z2 to low Z3 + 90 sec recoveries in Z1.

Warm Down:
10 mins in low Z2.

Sample Day 6
0:45:00
56.8TSS
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 6
0:40:00
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 7
1:30:00
115.6TSS
Aerobic Endurance

All in low to mid Z2. This is your long run and will gradually increase in duration.

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.