Marathon Training Schedule - Intermediate

Week  #  6



Marathon Training Tip Of The Week: - How Are Your Shoes?

Another common cause of injury is running in worn-out shoes. Check the heel wear especially as this can aggravate pronation problems. If you need new shoes, now is a good time to get them. Well before marathon day and in time for some up-coming longer training runs.




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


Marathon Training Schedule: Week 6

The focus this week (and the next few weeks) is on the long runs as we gradually build up the distance. Make sure to do your long run at a slower pace, and take a walk break if you need it. Keep hydrated as well!




Intermediate Level: Week 6 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
5 HD 5 E 6 T 6 E Rest 14 L 4 E 40

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


With your mileage increasing to 40 miles, and 6 days of training this week it is time to be very mindful of injuries and their management. Pay attention to your body and take the time to do your stretching daily, as it is one of the keys to your staying on the roads and on course for your upcoming marathon. Review relevant literature on running related injuries and govern yourself accordingly.

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 6 Daily Training Schedule




Day 1:

Let us start the week with a good hard run of 5 miles. As usual get warmed up and then put the hammer down. You should be OD (in oxygen debt) for the middle part of the workout. Enjoy your cool down and stretch lightly after.

Day 2:
In keeping with hard/easy, today is a 5 mile run at a comfortable pace. Relax and enjoy.

Day 3:
The workout today is a 6 mile Tempo Run, consisting of a warmup period at easy pace (1 mile) then pick a pace, say 8 min/mile for the middle 3 miles and finish easy for the last mile of the workout.

Day 4:
This is an easy run day; 6 miles on easy terrain. Reminder that stretching after all runs is mandatory and before a run, optional.

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 14 miles. This run is very important and should not be missed. Furthermore, 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.

Day 7:
Today is a recovery day of 4 easy miles to get the lactic acid build up out of your muscles from yesterdays LSD run.

Marathon Schedule Training Tips

  • Feeling tired all the time? Long training runs or too frequent training can weaken your immune system, making you more susceptible to catching colds and contributing to a general fatigue. If you see this happening you know you are trying to do too much. The remedy is to simply cut back, and reduce, or even skip, your long run that week.

  • Your pulse rate is an excellent indicator of your overall condition. Measure your resting pulse rate once or twice a week at the same time of day to establish your ‘normal’ rate. As you get in better shape, your pulse rate should decrease. Any increase over your normal rate could mean your body is fighting an infection.



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