Road Marathon – Intermediate 48w (EN)
Road Marathon – Intermediate 48w (EN)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
48 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
đź“‹ Plan Overview
Distance: Marathon (42.2 km)
Elevation: 0 - 1 000 m
Terrain: Road & Asphalt
Category: Marathon Road
Skill / Level: Intermediate
Duration: 48 weeks
Workouts/week: 7–12
Weekly hours: 7–9h
Includes: Running, Strength, Mobility, Stretch
đź‘ź Who Is This Plan For?
Built for intermediate runners with solid training consistency and prior race experience who are ready to take the next step in their marathon development. Ideal for athletes training 6,30–9 hours per week who want to improve endurance, pacing control, and race execution with a structured long-term plan.
📦 What You’ll Get
A complete 48-week road marathon plan developed by Arduua coaches. Workouts are prescribed by time and heart rate zones for precise intensity control and individualized pacing. Includes running sessions plus strength, mobility, and stretch workouts with video guidance—organized to build fitness progressively while supporting recovery and durability.
❤️ Training Methodology
Training is guided by duration and heart rate rather than distance, making it easier to hit the right intensity and adapt to fatigue, terrain, and daily conditions. The program balances aerobic development, threshold work, and speed elements with planned recovery—so you can improve steadily and sustainably across the full plan.
📆 Plan Structure
Base (30w): Build robust aerobic foundation, strength, mobility, and durability.
Specific (8w): Increase threshold and VOâ‚‚max capacity. Develop climbing power, running economy, and technical trail efficiency through focused workouts.
Pre-Comp (8w): Race-intensity long runs, back-to-back weekends, and terrain-specific sessions. Fine-tune fueling, hydration, and race strategy.
Taper+Race (2w): Reduce load, sharpen freshness, and execute your race plan. Arrive fully prepared, confident, and ready to perform.
⚙️ Requirements
TrainingPeaks-compatible watch or GPS.
Chest-strap HR monitor (wrist HR not accurate enough).
âś… Summary
This 48-week Intermediate Road Marathon plan builds endurance, running efficiency, and speed within a proven long-term structure. Train smarter, recover better, and arrive at race day prepared to perform your best.
📣 More info: arduua.com • Contact us at: info@arduua.com
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
05:45:00 | 02:55:00 |
|
Other
x3
|
00:41:00 | 00:25:00 |
|
Strength
x2
|
01:13:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:45:00 | 02:55:00 | |
|
|
00:41:00 | 00:25:00 | |
|
|
01:13:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
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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Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.