17-Week Intermediate / Advanced Marathon Training Plan

This 17-week marathon plan is designed for experienced runners looking to chase fast personal bests and Boston Qualifiers through consistent, structured training. The plan builds from approximately 4:20 up to 5:50 per week, progressing volume and specificity in a sustainable way to support strong race-day execution.

You’ll run 5 days per week, typically including a long run, a threshold or marathon-pace workout, a faster aerobic or speed-based session, and supporting easy runs to build durability and aerobic capacity. Training focuses on developing aerobic strength, improving marathon-specific efficiency, and sharpening pacing skills late in the cycle.

This plan is best suited for runners with a solid aerobic base who are comfortable running 4+ hours per week and have prior marathon or structured training experience. If you’re motivated, consistent, and ready to train with intent, this plan provides the framework to arrive on the start line fit, confident, and prepared to race.

Best for:
• Intermediate to advanced marathon runners
• Athletes targeting PBs or Boston Qualifiers
• Runners comfortable with structured workouts and steady progression

Not recommended for:
• First-time marathoners
• Athletes currently running less than ~4 hours per week