Who This Plan is Best For
This 20-week intermediate marathon training plan is designed for runners who have a solid base and want to move beyond simply finishing. It is ideal for athletes who:
• Have completed a marathon or half marathon, or currently run 4-5 times per week and can comfortably complete an 8-mile run.
• Have some experience with faster running (strides, tempo efforts) and want structured quality work each week.
• Want a clear progression that builds weekly tempo runs to 40 minutes and long runs to 22 miles, with marathon-pace practice built in.
This plan peaks around 50 miles per week. If you are newer to running, consider the Beginner version of this plan instead.
What to Expect
• One Quality Session a Week: Weekly tempo runs that build from 20 to 40 minutes, plus strides in the base phase and marathon-pace finishes on key long runs.
• Steady Volume: Five runs per week with a midweek run up to 11 miles, weekly long runs of 8 to 22 miles, and a cutback week every fourth week for recovery.
• Self-Guided Plan: This is a self-paced program with detailed instructions for each workout, including paces, effort zones, and fueling guidance. Direct communication with a coach is not included.
Required Equipment
To get the most from this plan, you will need:
• A GPS watch or running app to track distance, time, and pace.
• Comfortable, properly fitted running shoes suited to higher-mileage weeks.
• Access to safe running routes for tempo and long-run days.
• Hydration gear and race-day nutrition for long-run fueling practice.
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