Ann's Intermediate Marathon Plan (12 weeks)

Author

Coach Ashworth

All plans by this Coach

Length

12 Weeks

Typical Week

1 Day Off, 5 Run

Longest Workout

22.37 miles

Plan Specs

running marathon intermediate

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Summary

This 12 week marathon plan is appropriate for intermediate level runners with some experience over the marathon distance, alternatively are looking to run a fast first marathon and have previously done speedwork at least twice a week.
The plan incorporates three quality/speedwork sessions a week, training 5-6 days a week with the option of swopping one run out for a x-training session.
Not recommended for veteran or master athletes, nor those particularly prone to speed related hamstring injuries.
Athletes must have a base of at least 3 weeks running 4-5 times a week between 8-15km at a time.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 01:02
Training Load By Week
Average Weekly Training Hours: 01:02
Average Weekly Breakdown

Ashworth

Team Ashworth

Team Ashworth has a wealth of knowledge and experience ranging from first over the line at parkrun to winning the Comrades Marathon. We offer personalised training designed to assist athletes to reach their full potential. We design goal-based running schedule taking into account: your base level of fitness; physical health; time available to train; work/family commitments; and your ultimate goals. Ahead of major races, we discuss race pacing and strategy, as well as race nutrition.

Back to Plan Details

Sample Day 1

5.1mi
Hills - 8 x 200m

3km WU; 8 x 200m hill sprints (hard up; jog down); 2km WD

Sample Day 2

7.46mi
12km Easy

Sample Day 3

0:50:00
Fartlek - 10 x 1min

15min WU;
10 x [1min jog; 1min hard [80% effort];
15min WD

Sample Day 5

4.97mi
8km Easy

Sample Day 6

9.94mi
16km - Fast Finish

12km Easy; last 4km hard (like a TT)

Sample Day 8

4.85mi
Track - 5 x 200m; 4 x 400m; 2 x 600m

15min WU;
5 x 200m (30sec dead rest between each) (3min walk rest);
4 x 400m (1min dead rest between each) (3min walk rest);
2 x 600m (2min dead rest between each);
5min WD

Sample Day 9

7.46mi
12km Easy

Ann's Intermediate Marathon Plan (12 weeks)

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