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20 WEEK Intermediate Marathon plan WORKING athlete, 4 runs per week


Scott Iott

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20 Weeks

Plan Description

This marathon training plan is designed with the WORKING athelte in mind. Each week is built around 4 runs and 3 days off. This program starts at 25 miles per week and builds up to a maximum of 50 miles. The highlight of this program is the quality running included in the weekly long run. There is an 8 week build period leading up to your goal race that includes speedwork on the track and intensity-focused long runs. The weekly long run builds up to 22-24 miles. Happy running!!

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
34mi 22mi
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
34mi 22mi
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Scott Iott

SuperFly Coaching

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • 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.

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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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