Marathon Training Schedule - Intermediate

Week  #  15



Marathon Training Tip Of The Week: - Train The Mind!

The final few weeks of a marathon training program can be hard on the head... you start to have doubts about your state of readiness, and maybe you're thinking of going for one more long run. Don't do it! By now you have achieved whatever fitness level you are going to achieve.

Instead focus mentally on the race and try to come up with a realistic time goal (I prefer a range; ex: 3hrs 40 min to 3 hrs 50 min), and a race strategy so you can deal with bad weather or a difficult course.

Read more about the mental side of marathon running here.




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



Marathon Training Schedule: Week 15

Only three weeks left to go before the marathon. This is the time to relax and enjoy this phase of the training. It also allows your body to recuperate and build up strength in preparation for the race.




Intermediate Level: Week 15 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
4 M Rest 4 E 4 M Rest 15 L 3 E 30

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


From now on your body will begin to feel that you are not working it hard enough! If you are nursing any injuries however, you (and especially your legs) will not have any problem with this concept. Just remember to keep your mind focused on the goal that you established so many weeks ago and accept the lower workload, even though it may be harder to do than you thought.

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 15 Daily Training Schedule




Day 1:

Four miles at marathon pace to start this week. Hold back and remember your goal. Stretch lightly.

Day 2;
This is a day of rest. A nice long walk in the Park. Feel free to plan strategy based on potential environmental conditions on marathon day.

Day 3:
An easy paced run of 4 miles today. Stretching is always a good plan.

Day 4:
Another run at marathon pace, only a 4 miler. Seems to be a familiar theme here.

Day 5:
Another rest day. Stretch, have a nice carbo loading meal and get to sleep early.

Day 6:
This long run is much shorter than last week at 15 miles. Maybe some help from your family/friends. Please pace yourself carefully and take water, Gatorade, power gels, etc.

Day 7:
The recovery run today is 3 miles at an easy pace. Make sure that it is easy and do some extensive light stretching after. Nice 30 mile week.


Marathon Program Training Tips

  • Yogi Berra used to say about baseball “90% of this game is half mental” - the same applies to marathon training! Keep a positive attitude.

  • Don't push the pace at this point in your training program. You are gradually winding down as marathon day approaches.



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