26.2 Intermediate Marathon Plan

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26.2 Intermediate Marathon Plan

Author

Pinnacle Multisports

All plans by this Coach

Length

12 Weeks

Typical Week

4 Run, 3 Day Off

Plan Specs

running marathon intermediate time goal pace based

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Summary

The plan is for the intermediate runner who wants to step up to marathon distance. An athlete who regularly runs 21 kms comfortably and has a goal of achieving a marathon in around 4 hours or under.

The Plan has 4 runs a week with one speed work session and long runs on a Sunday. The plan includes for a recovery week every fourth week when training is reduced to aid recovery and increase fitness with a self assessment progression run. The plan is written in easy to understand language based on pace and perceived effort.

By the end of 12 weeks you will have excellent base fitness and be ready to run a marathon comfortably

Simon Oliver

Pinnacle Multisports

Simon Oliver is the owner of Pinnacle Multisports. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best.

Sample Day 1

Start Marathon Training Plan

Sample Day 1

Run-Rest Day

On rest days, see how you are feeling. You may need to take the day off or you may cross-train or run easy for 30-45 minutes.

Sample Day 2

30 mins Easy Run

A common error is running your Easy Runs too fast. Follow the pace guidelines in the Calculator in all your runs to ensure your pacing is optimal.

Sample Day 3

30 mins Easy Run

A common error is running your Easy Runs too fast. Follow the pace guidelines in the Calculator in all your runs to ensure your pacing is optimal.

Sample Day 4

50 min Fartlek Run

Fartlek means Speed Play. Begin this run with 10 minutes of easy running then alternate between a faster pace (5K-10K) and Easy Run Pace. End the workout easy running to cool down.

Include 8-10 x 1 minute at 5K-10K effort, 1 minute recovery jog between each repetition; include a warm-up and cool-down

Sample Day 5

Run-Day Off / Rest

Monitor how you feel after key workouts. You may need to tak the day off or if you want to exercise, cross-train for 45-60 minutes.

Sample Day 6

Run-Rest Day

On rest days, see how you are feeling. You may need to take the day off or you may cross-train or run easy for 30-45 minutes.

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