Running: Intermediate Marathon 18 Weeks Level 1 (Pace-based, 3.5 to 6.5 Hours per Week)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:04

Target Athlete

This plan is appropriate for newer runners preparing for their first marathon and for more experienced runners who need or prefer a relatively low-volume training program. Before you begin the plan, build your training to the point where you are running at least three times per week for up to 6 miles or more.

100% Structured Workouts

This plan leverages the TrainingPeaks.com structured workout feature with pace-based workouts. On supported devices, including many Garmin models, each workout can be exported to the device, which will automatically guide you through the session with duration, lap, and intensity prompts. Workouts do not have to be exported to be performed effectively, as the detailed descriptions provide all the information you need to successfully complete the workout.

Sample Day 1
0:30:00
36.7375040397371TSS
RFF2

5 minutes Run Zone 1, 20 minutes Run Zone 2, 5 minutes Run Zone 3

Sample Day 2
0:30:00
32.5425641320855TSS
RF3 or Cross-Train

5 minutes in Z1, 20 minutes Z2, 5 minutes Z1

Sample Day 3
0:30:00
32.5425641320855TSS
RF3 or Cross-Train

5 minutes in Z1, 20 minutes Z2, 5 minutes Z1

Sample Day 4
0:30:00
33.6148591543895TSS
RSP2

5 minutes Z1, 5 minutes Z2, 3 x (2 minutes Z4/2 minutes Z1) 8 minutes Z1

Sample Day 5
0:30:00
32.5425641320855TSS
RF3 or Cross-Train

5 minutes in Z1, 20 minutes Z2, 5 minutes Z1

Sample Day 6
6mi
RL1

1 mile Run Zone 1, 4.5 miles Run Zone 2, 0.5 mile Run Zone 1

Sample Day 8
0:30:00
39.0324257908704TSS
RFF3

5 minutes Run Zone 1, 15 minutes Run Zone 2, 10 minutes Run Zone 3

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.