Intermediate Marathon Training Plan
This 14-week intermediate marathon training plan is designed for runners who are ready to move beyond simply finishing and start racing with purpose, structure, and confidence.
Built around a balanced 4–5 day training schedule, the program combines easy runs, structured tempo sessions, interval training, and progressive long runs to develop endurance, pacing, and race-day performance. Strategic cutback weeks and a structured taper ensure you arrive at the start line feeling strong, fresh, and prepared.
Each workout includes clear instructions, warm-ups, cool-downs, and coaching notes, giving you the guidance you need to train effectively without the guesswork.
This plan is ideal for runners who can comfortably run 12–15km and are looking to improve their marathon time, build consistency, and execute a smarter, stronger race.
By the end of the program, you’ll be equipped with the fitness, pacing strategy, and confidence to run your best marathon yet.
Endurance coach specialising in running, cycling & triathlon with over 21 years of experience in the sport.
I’ve competed internationally & raced World Championships in Hawaii twice, giving me a strong foundation in both racing & coaching.
I work with athletes of all levels, with a focus on those balancing training alongside busy careers & family life. My goal is to provide structured, effective programs that fit into real life helping you train consistently, improve, and achieve goals.