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Marathon for Time/Effort for Intermediate to Advanced Runners; 20 weeks, Moderate intensity


Heather Jergensen


20 Weeks

Plan Description

Welcome to the Runners Without Limits Marathon Training plan for Intermediate to Advanced Runners. This 20 week program is designed to help you achieve a time-based goal, PR, or maybe even a qualifying time with moderate intensity runs.
When beginning this training plan, you should:
1) have completed a marathon training cycle and race within the last 2 years
2) have experience with speed work
3) have raced consistently for the last 24 months
4) have been averaging around 20 miles per week for the last 6 months.
5) be able to run or run/walk run for 2 hours in a single workout without too much trouble.
6) be able to commit to 20 weeks of training, including good rest, nutrition, hydration, and recovery practices.

Equipment needed:
Tracking Device: ie Garmin, Polar, Suunto, etc. that can track miles, time, and heart rate.
Foam Roller or other recovery device.
Resistance Bands for post-run strength.

What is included:
20 weeks of training leading up to your Marathon.
2 weeks post-Marathon for recovery in a separate plan, which you will have access to later.
Email Access to Coach Heather for questions at
Exclusive Videos for participants to include training tips, workout breakdowns, Runner's Strength Sessions, and FAQs.

Happy Running!

How it Works

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
03:37:00 04:00:00
Day Off x2
—— ——
Strength x2
00:17:00 00:10:00
X-Train x1
00:12:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
03:37:00 04:00:00
Day Off
—— ——
00:17:00 00:10:00
00:12:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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