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Digital Running Club » Intermediate marathon training schedule

Intermediate marathon training schedule

The intermediate marathon training schedule is built for runners who have a few years experience running and want to run a solid time in a marathon. The plan peaks at 60 miles per week and the first 2/3 of the plan requires occasionally running twice per day. Before starting the following training schedule, make sure you’ve been running at least 45 miles per week and performing some sort of strength training 2-3 times per week for at least three weeks. The Myrtl routine, basic core strengthening routine, basic leg strengthening routine and basic upper body routine will help keep you injury free, but a solid weight training regimen will go even further to prepare your body for the stresses of the plan. Continue your strength training until week #14 of the plan.

If you have not yet achieved 45 miles per week of running, work your way up gradually by increasing your weekly mileage by no more than the total number of runs you’ve completed during the week every 3 to 6 weeks. For example, if you run 5 times per week, you can increase your mileage by up to 5 miles every 3 to 6 weeks. If you don’t have time to do that, consider our beginner marathon training plan instead. No matter which plan you choose, you should be thoroughly examined by a qualified medical professional before jumping in.

If you’re feeling burned out, or your joints are aching from the training, consider replacing an occasional easy run with an equal amount of time doing some other cardiovascular activity. For example, if you’re scheduled for a 4 mile run and you normally run 9 minutes per mile on your easy runs, then hop on the stationary bike or swim laps for 35-40 minutes instead. You won’t hit your target mileage for the week, but the change will leave you prepared to hit your targets in the following weeks.

For most days, the plan is marked with a number indicating the mileage you should run at an easy, conversational pace. Some days, the number is followed by a superscript letter, indicating a speed workout. You’ll find instructions for those workouts at the bottom of the plan. The instructions will refer to “economy“, “high aerobic“, “VO2max” and “Threshold” paces. You can determine these paces for your current level of fitness based on a recent race time using our handy pace calculator. Other days, there are two numbers with a ‘+’ between. On those days, run the first workout in the morning and the second in the evening (or vice versa).

Click for a printable version of this training plan.


Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Week #1 6 6A 6 6+4 6 10 4 48
Week #2 6+4 5B 6 6+3 6 12 Off 48
Week #3 6 6A 6 6+4 4 10C Off 42
Week #4 6+3 5B 6 6+3 8 14 3 54
Week #5 8 8D 6 6E 8 15 3 54
Week #6 6 5B 6 5F 6 14 Off 42
Week #7 6 8G 6 6+4 8 16 6 60
Week #8 6 8H 6 6+4 6 18 Off 54
Week #9 6 7I 6 6+4 3 16J Off 48
Week #10 6 8K 6 8 6 20 6 60
Week #11 6 10L 6 6+4 4 18 Off 54
Week #12 6 8G  3 8 3 14M Off 42
Week #13 6 10N 6 6+3 6 20 3 60
Week #14 6 10O 4 6 4 20 4 54
Week #15 4 10P 4 6 4 14M Off 42
Week #16 4 10O 4 6 4 14M Off 42
Week #17 4 8Q 4 6 4 10 Off 36
Week #18 6 6R Off 3 Off 3 Race(26.2) 44.2



INSTRUCTIONS

A: 1 mile warm-up + 8 x (400 m Economy pace + 400 m recovery jog) + 1 mile cool down

B: 1 mile warm-up + 4 x (1200 m VO2max pace + 3 min rest) + 1 mile cool down

C: 2 miles warm-up + 2 miles threshold pace + 6 miles easy

D: 2 miles warm-up + 2 x (2 miles threshold pace + 2 min rest) + 2 miles cool down

E: 1 mile warm-up + 4 x (1200 m VO2max pace + 400 m jog) + 1 mile cool down

F: 1 mile warm-up + 4 x (1200 m threshold pace + 1 min rest) + 1 mile cool down

G: 1 mile warm-up + 3 x (2 miles threshold pace + 2 min rest) + 1 mile cool down

H: 2 miles warm-up + 4 x (1200 m threshold pace + 1 min rest) + 3 miles easy

I: 2 miles warm-up + 3 miles threshold pace + 2 miles cool down

J: 12 miles easy + 4 miles high aerobic pace

K: 1 mile easy + 2 x (3 miles threshold pace + 3 min rest) + 1 mile easy

L: 2 miles warm-up + 4 x (1.5 miles threshold pace + 2 min rest) + 2 miles cool down

M: 8 miles easy + 3 miles threshold pace + 1 mile easy + 2 miles high aerobic pace

N: 3 x (2 miles easy + 1 mile threshold pace) + 1 mile easy

O: 4 miles easy + 4 x (1 mile threshold pace + 1 min rest) + 2 miles easy

P: 2 mile easy + 2 x (2 miles threshold pace + 1 mile easy) + 2 miles easy

Q: 1 mile easy+3 miles high aerobic pace+1mile easy+2 miles threshold pace + 1 mile easy

R: 2 mile easy + 2 x (1 mile threshold pace + 3 min rest) +2 mile easy


Pace Calculator

Use our pace calculator below to determine your Easy, Economy, VO2max, Threshold and High Aerobic paces.