Marathon Training Schedule - Intermediate

Week  #  11



Marathon Training Tip Of The Week: - Marathon Training Diet

We've talked about this from time to time in the past. Your diet is a really key component of your marathon training program, and you need to make an extra effort to eat healthy foods.

This means plenty of quality protein intake as well as carbohydrates. Your body needs the protein to repair and build muscle tissue. Read more about marathon nutrition here...




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


Marathon Training Schedule: Week 11

Stick with it! At this point in your training the tough schedule can take it's toll. This is when you have to call on your mental reserves to get you out of the door and follow the program. Don't forget - running with someone else can be a big help in this regard.




Intermediate Level: Week 11 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
8 M 8 M 9 E 5 M Rest 20 L 5 E 55

E - Easy Pace; HD - Hard Pace; HL - Hills; L - Long Slow Run; M - Marathon Pace; T - Tempo


Just a reminder that stretching after your workouts is really important. At this point in the schedules your muscles are getting tired and more prone to injury. Stretching properly after each run can help a lot in preventing problems.

This week includes your first 20 miler so don't push too had on the days leading up to it. We have scheduled several runs this week at your intended marathon pace

Below are the suggested day-by-day training goals for this week's training. Don't worry if you have to miss a day, or make adjustments. This is an 18 week program and you have plenty of time to get back on track.




Week 11 Daily Training Schedule




Day 1:

To begin the week you have a scheduled 8 miler at marathon pace. As usual, warm up your body for the first mile and work into the pace over the next six miles and cool down for the last mile. The importance of stretching in this program cannot be understated.

Day 2:
Today’s workout will strike you as very similar to yesterday. This is meant to reinforce your marathon pacing efforts Be happy, except for total distance, this week should be easy in a relative sense.

Day 3:
The workout today is an easy 9 miles. Find a slightly rolling route and take your legs out for a longer recovery type run.

Day 4:
This is another marathon pace day of 5 miles. Concentrate on the chosen pace and do not forget to stretch after.

Day 5:
Rest day. Stretching and/or Cross Training. Also carbo-loading day like a nice pasta dinner with family and/or friends.

Day 6:
Long Slow Distance Run of 20 miles. This is your longest run so far. Remember to keep it slow on this run as it is meant to get your body acclimatized to the time and distance that you will be on your feet running. Go slower than your marathon pace please.

Day 7:
Today is a recovery day of 5 easy miles to help your muscles recover from yesterdays heavy duty efforts


Marathon Program Training Tips

  • Be aware of the importance of a good diet during your training. Fruit and vegetables are full of vitamins and nutrients and are a great nutritional source that will contribute to your well-being. During your marathon training try and increase your intake of these foods. You should see many benefits including more energy and vitality.

  • Given the fast pace of modern life, we often don’t have the time to prepare full meals. Here are a few alternates to the burger choice:

 - Chicken Caesar makes a quick nutritious meal, add some carbohydrate.
 - Nuts make great snacks and are packed with nutrients and vitamins
 - Bananas make a simple snack and also contain potassium
 - Soups like lentil soup have a lot of nutritional value and are also very filling!



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