Competitor.com Intermediate 20 Week Marathon Plan

Training Load By Week
Training Load By Week

*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

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