Competitor.com Intermediate 20 Week Marathon Plan

Author

Competitor.com

Length

21 Weeks

Typical Week

4 Run, 3 X-Train

Longest Workout

20 miles

Plan Specs

running marathon

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Summary

*Note: Before beginning this training program, a runner should be able to comfortably complete a 6-mile run without stopping.

Terms Defined:

• Easy: Run a comfortable, conversational pace. Rest: No running or activity. Let your body recover between training sessions.
• Strides: A series of 20-second accelerations completed after a run at slightly faster than 5K race pace.
• X-training, or cross-training: Alternative aerobic exercise of 30 to 60 minutes in duration in the form of swimming, spinning, elliptical, or weight training.

Plan written by Mario Fraioli

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:00

Back to Plan Details

Sample Day 1

3mi

3 miles easy

Sample Day 3

5mi

5 miles easy + 2 x 20-second strides

Sample Day 5

4mi

4 miles easy + 2 x 20-second strides

Sample Day 7

6mi

6 miles easy

Sample Day 8

3mi

3 miles easy

Sample Day 10

5mi

5 miles easy + 3 x 20-second strides

Sample Day 12

4mi

4 miles easy + 3 x 20-second strides

Competitor.com Intermediate 20 Week Marathon Plan

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