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

Training Load By Week
Training Load By Week

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!!

Sample Day 1
5mi
Strides

This workout will concentrate on developing your form. Warm up well, including some fast paced surges. Run for 30-35 minutes, then do 8 x 20 second strides at the end of this run. Strides should be relaxed speed, not all out. Allow ample recovery time in between reps.

Sample Day 3
6mi
Baseline 5k run test

Warm up for a minimum of 20 minutes including several short accelerations. Then run 5k on a track or measured course at race pace. Record your total time, average pace, and average HR. Your average HR will be your LTHR for future workouts and your average pace will be your Threshold pace for future workouts.

Sample Day 8
4mi
Easy to moderate, rolling course

Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day 10
6mi
Hill intervals

After a warm up find a slight hill (5-6% grade) approximately 400 meters long. Then do 7 repeats up the hill at 10k pace. Jog or walk down the hill as recovery. Try to get faster up the hill each repeat. Finish the run with at 10 minute cooldown easy jog.

Sample Day 11
5mi
Easy jog, check cadence

On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).

Sample Day 13
10mi
Easy to moderate, rolling course

Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day 15
4mi
Easy to moderate, rolling course

Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Scott Iott
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Training Bible

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

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