Marathon Training Schedule - Intermediate Level   

       

Welcome to the 18-Week Intermediate level marathon training schedule & program.

   This program is ideal for intermediate marathon runners who have already run a few marathons and want to improve their time. It should enable the participants to meet their marathon goals.

 

  Each week's training is presented separately - use the menu bar option 'Week by Week' above to select the training week you need.

Prior to Starting:

To enter into the intermediate level training program you need to have a mileage base of regular running of 25 - 30 miles per week. Preferably 4 to six days per week.

If you are not yet running at this level hold off on starting the training and focus on building your running base.

Over the course of the program, you will be required to increase your weekly mileage up to 55 miles. Two 20 mile training runs are included in the schedule.

Here is a week by week summary of the training schedule:

Week #...

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

Race

Weekly miles:

27

29

32

32

36

40

44

49

49

52

55

50

45

40

30

25

35

Longest Run:

8

10

11

12

13

14

15

16

18

17

20

19

17

20

15

10

26

Total Training miles = 670

The 'Complete Schedule' option on the menu bar shows the complete schedule you will be following for the 18 weeks. However, we recommend you use the weekly schedule as you progress through the program.

Try to follow the program as closely as possible as it is designed to maximize the training benefit you can get from your workouts.

 

 

 

Click to download our Free Marathon Race Strategies guide to running a successful marathon

 

 

 

What you will find on each week's training page:

  • A useful and informative marathon training tip of the week

  • An overview of this week's training, and advice for getting through the runs

  • The weekly training mileage schedule

  • A day by day account for each run

  • More training tips

Here are some helpful tips:

  • Feel free to print out the program each week for handy reference.

  • You should track your progress in a log. You can get a great personalized logbook at www.personallogs.com/running-log.php

  • Check back often for special deals and offers from our sponsors as you go through the weekly schedules.

Ready to go?

Then let's get started!  - Click here to start week one of the intermediate marathon training schedule.

 

 

 

 

 
 

 

 

 

 

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