Intermediate Marathon Training Plan
Week 1
Mon
cross 60 min
Tue
3 m run
Wed
5 m run
Thu
3 m run
Fri
rest
Sat
5 m race pace
Sun
8 m run
Week 2
Mon
cross 60 min
Tue
3 m run
Wed
5 m run
Thu
3 m run
Fri
rest
Sat
5 m run
Sun
9 m run
Week 3
Mon
cross 50 min
Tue
3 m run
Wed
5 m run
Thu
4 m run
Fri
rest
Sat
5 m race pace
Sun
8 m run
Week 4
Mon
cross 60 min
Tue
4 m run
Wed
6 m run
Thu
3 m run
Fri
rest
Sat
6 m race pace
Sun
11 m run
Week 5
Mon
cross 60 min
Tue
4 m run
Wed
6 m run
Thu
3 m run
Fri
rest
Sat
6 m run
Sun
12 m run
Week 6
Mon
cross 45 min
Tue
4 m run
Wed
6 m run
Thu
4 m run
Fri
rest
Sat
6 m race pace
Sun
9 m run
Week 7
Mon
cross 60 min
Tue
4 m run
Wed
7 m run
Thu
4 m run
Fri
rest
Sat
7 m race pace
Sun
14 m run
Week 8
Mon
cross 45 min
Tue
4 m run
Wed
7 m run
Thu
4 m run
Fri
rest
Sat
8 m run
Sun
15 m run
Week 9
Mon
cross 60 min
Tue
4 m run
Wed
5 m run
Thu
4 m run
Fri
rest
Sat
7 m race pace
Sun
11 m run
Week 10
Mon
cross 45 min
Tue
4 m run
Wed
8 m run
Thu
4 m run
Fri
rest
Sat
8 m race pace
Sun
17 m run
Week 11
Mon
cross 45 min
Tue
5 m run
Wed
8 m run
Thu
5 m run
Fri
rest
Sat
8 m run
Sun
18 m run
Week 12
Mon
cross 50 min
Tue
5 m run
Wed
5 m run
Thu
3 m run
Fri
rest
Sat
8 m race pace
Sun
14 m run
Week 13
Mon
cross 45 min
Tue
5 m run
Wed
8 m run
Thu
5 m run
Fri
rest
Sat
5 m race pace
Sun
20 m run
Week 14
Mon
cross 60 min
Tue
5 m run
Wed
7 m run
Thu
5 m run
Fri
rest
Sat
8 m run
Sun
12 m run
Week 15
Mon
cross
Tues
5 m run
Wed
8 m run
Thu
5 m run
Fri
rest
Sat
5 m pace
Sun
20
Week 16
Mon
cross
Tue
5 m run
Wed
6 m run
Thu
5 m run
Fri
rest
Sat
4 m race pace
Sun
12 m run
Week 17
Mon
cross 60 min
Tue
4 m run
Wed
6 m run
Thu
4 m run
Fri
rest
Sat
3 m run
Sun
8 m run
Week 18
Mon
cross 60 min
Tue
3 m run
Wed
4 m run
Thu
2 m run
Fri
rest
Sat
stretch
Sun
Run thatMarathonat a decent pace!
Cross Training is anything you like that works your cardiovascular system. Don’t push it too hard, this is intended to be an easy day after a long run on Saturday.
