26.2 Intermediate Marathon Plan
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26.2 Intermediate Marathon Plan
Author
Pinnacle Multisports
All plans by this CoachLength
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
Sample Day 1
Sample Day 1
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
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
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
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
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
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.