Marathon Training Schedule - Intermediate

Week  #  13



Marathon Training Tip Of The Week: - To Race or Not?

Lots of runners will enter a 5K or 10K race at this point in their training. Now this does help to give you an 'edge' when it comes to the marathon. In effect it's like speed work and provides the same benefits.

The downside is the risk of injury if you push too hard during this race. So if you do participate in a local 10K event, remember - you don't have to go all out.

Find out more in our article Critical Weeks in your Training




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


Marathon Training Schedule: Week 13

We are now focusing on the tapering part of the training. The goal is to restore your body to it's peak level while doing sufficient training to get ready for marathon race day.




Intermediate Level: Week 13 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
6 T 7 E 5 M 6 M Rest 17 L 4 E 45

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


With your mileage going down to 45 miles, pay attention to the environment you are running in and also your personal safety. You have made it this far in the program and the mileage and effort is starting to wind down, so just remember your safety can be compromised in the blink of an eye. Please continue to stay alert and run smart.

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 13 Daily Training Schedule




Day 1:

The week starts off with a 6 mile tempo run just to help remind you what a moderately hard pace is all about. As always warm-up for 1 mile and cool down during the last mile. Oh yes, do not forget to stretch.

Day 2:
This will be a relatively easy 7 miles at your most comfortable easy pace.

Day 3:
Five miles today at marathon pace; stay focused on your marathon goal.

Day 4:
This day is another marathon pace day, only a 6 miler. Find a suitable route and remember your stretching.

Day 5:
Rest today and an easy bike or swim if you choose. Carbohydrates for dinner tonight.

Day 6:
This week your LSD run is 17 miles. A nice hot bath and a beverage of your choice as reward; still a good idea?

Day 7:
A four mile Recovery run. The taper continues.


Marathon Program Training Tips

  • Behind Schedule? Don’t try and make up for lost time through major increases in your weekly mileage and long run too quickly. You will probably do more harm than good. It's better to modify your marathon time goal...



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