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Full Marathon Training Plans

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Training Plans   >  Marathon Training Plans  > Intermediate Run Marathon Training Plan

Intermediate Run Marathon Training Plan

Training Plan Overview

The Intermediate Marathon Program is a step up in mileage and intensity from the Newbie Marathon Program and geared towards runners who have completed a marathon and want to improve their time. The 20-week program includes three running workouts (easy, speed, race pace runs) and one long workout from 6-20 miles. It incorporates longer endurance runs, speed and race pace workouts, and more mileage. The speed workouts focus on improving speed, fitness and efficiency in running. The gradual progression of endurance runs will allow you to run farther, more easily and the cross-training allows you to incorporate other activities you enjoy to complement your program. Cross-training activities may include strength training, cycling, yoga, swimming, elliptical or any activity outside of running. The Intermediate Marathon Program is best suited for those who have been running at least 3-5 times per week for 45-70 minutes for at least one year and have completed a marathon in the past year. If you are running less, it may be better strategy to start with the Newbie Marathon Program.

Follow this plan on your iPhone, iPad or iPod touch with alerts each day to help you complete the program showing routes each day. Learn more about our Intermediate Run Marathon Training App.

Training Plan Mileage Chart

Weekly Overview

Click on a week number to see the daily descriptions for that week. Enter a race date below to customize the plan for an upcoming race. Once you've settled on a plan, drag this link to your bookmarks for easy reference. My full training plan

Race Date:
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
May 20 		May 20
Run
45 mins		 May 21
Cross-Training
50 mins		 May 22
Run
45 mins		 May 23
Cross-Training
50 mins		 May 24
Run
40 mins		 May 25
Run-Endurance
6 miles		 May 26
Rest Day
Week 2
May 27 		May 27
Run
45 mins		 May 28
Cross-Training
50 mins		 May 29
Run
45 mins		 May 30
Cross-Training
50 mins		 May 31
Run
40 mins		 Jun 1
Run-Endurance
7 miles		 Jun 2
Rest Day
Week 3
Jun 3 		Jun 3
Run
45 mins		 Jun 4
Cross-Training
50 mins		 Jun 5
Run
45 mins		 Jun 6
Cross-Training
50 mins		 Jun 7
Run
40 mins		 Jun 8
Run-Endurance
8 miles		 Jun 9
Rest Day
Week 4
Jun 10 		Jun 10
Run
50 mins		 Jun 11
Cross-Training
40 mins		 Jun 12
Run
50 mins		 Jun 13
Cross-Training
40 mins		 Jun 14
Run
40 mins		 Jun 15
Run-Endurance
6 miles		 Jun 16
Rest Day
Week 5
Jun 17 		Jun 17
Run
50 mins		 Jun 18
Cross-Training
50 mins		 Jun 19
Run+Speed
50 mins		 Jun 20
Cross-Training
50 mins		 Jun 21
Run
40 mins		 Jun 22
Run-Endurance
9 miles		 Jun 23
Rest Day
Week 6
Jun 24 		Jun 24
Run
50 mins		 Jun 25
Cross-Training
50 mins		 Jun 26
Run+Speed
50 mins		 Jun 27
Cross-Training
50 mins		 Jun 28
Run
40 mins		 Jun 29
Run-Endurance
10 miles		 Jun 30
Rest Day
Week 7
Jul 1 		Jul 1
Run
50 mins		 Jul 2
Cross-Training
40 mins		 Jul 3
Run+Speed
60 mins		 Jul 4
Cross-Training
40 mins		 Jul 5
Run
40 mins		 Jul 6
Run-Endurance
7 miles		 Jul 7
Rest Day
Week 8
Jul 8 		Jul 8
Run
50 mins		 Jul 9
Cross-Training
50 mins		 Jul 10
Run+Speed
60 mins		 Jul 11
Cross-Training
50 mins		 Jul 12
Run
40 mins		 Jul 13
Run-Endurance
12 miles		 Jul 14
Rest Day
Week 9
Jul 15 		Jul 15
Run
60 mins		 Jul 16
Cross-Training
50 mins		 Jul 17
Run+Speed
60 mins		 Jul 18
Cross-Training
50 mins		 Jul 19
Run
40 mins		 Jul 20
Run-Endurance
14 miles		 Jul 21
Rest Day
Week 10
Jul 22 		Jul 22
Run
50 mins		 Jul 23
Cross-Training
50 mins		 Jul 24
Run+Speed
51 mins		 Jul 25
Cross-Training
50 mins		 Jul 26
Run
40 mins		 Jul 27
Run-Race Pace
8 miles		 Jul 28
Rest Day
Week 11
Jul 29 		Jul 29
Run
60 mins		 Jul 30
Cross-Training
50 mins		 Jul 31
Run+Speed
51 mins		 Aug 1
Cross-Training
50 mins		 Aug 2
Run
40 mins		 Aug 3
Run-Endurance
16 miles		 Aug 4
Rest Day
Week 12
Aug 5 		Aug 5
Run
50 mins		 Aug 6
Cross-Training
50 mins		 Aug 7
Run+Speed
51 mins		 Aug 8
Cross-Training
50 mins		 Aug 9
Run
40 mins		 Aug 10
Run-Race Pace
10 miles		 Aug 11
Rest Day
Week 13
Aug 12 		Aug 12
Run
60 mins		 Aug 13
Cross-Training
50 mins		 Aug 14
Run+Speed
58 mins		 Aug 15
Cross-Training
40 mins		 Aug 16
Run
40 mins		 Aug 17
Run-Endurance
18 miles		 Aug 18
Rest Day
Week 14
Aug 19 		Aug 19
Run
50 mins		 Aug 20
Cross-Training
50 mins		 Aug 21
Run+Speed
54 mins		 Aug 22
Cross-Training
50 mins		 Aug 23
Run
40 mins		 Aug 24
Run-Race Pace
10 miles		 Aug 25
Rest Day
Week 15
Aug 26 		Aug 26
Run
60 mins		 Aug 27
Cross-Training
50 mins		 Aug 28
Run+Speed
54 mins		 Aug 29
Cross-Training
50 mins		 Aug 30
Run
40 mins		 Aug 31
Run-Endurance
20 miles		 Sep 1
Rest Day
Week 16
Sep 2 		Sep 2
Run
60 mins		 Sep 3
Cross-Training
40 mins		 Sep 4
Run+Speed
54 mins		 Sep 5
Cross-Training
40 mins		 Sep 6
Run
40 mins		 Sep 7
Run-Endurance
10 miles		 Sep 8
Rest Day
Week 17
Sep 9 		Sep 9
Run
60 mins		 Sep 10
Cross-Training
50 mins		 Sep 11
Run+Speed
50 mins		 Sep 12
Cross-Training
50 mins		 Sep 13
Run
40 mins		 Sep 14
Run-Race Pace
20 miles		 Sep 15
Rest Day
Week 18
Sep 16 		Sep 16
Run
50 mins		 Sep 17
Cross-Training
50 mins		 Sep 18
Run+Speed
50 mins		 Sep 19
Cross-Training
40 mins		 Sep 20
Run
40 mins		 Sep 21
Run-Endurance
12 miles		 Sep 22
Rest Day
Week 19
Sep 23 		Sep 23
Run
50 mins		 Sep 24
Cross-Training
40 mins		 Sep 25
Run+Speed
58 mins		 Sep 26
Cross-Training
30 mins		 Sep 27
Run
40 mins		 Sep 28
Run-Race Pace
7 miles		 Sep 29
Rest Day
Week 20
Sep 30 		Sep 30
Run
40 mins		 Oct 1
Rest Day		 Oct 2
Run
30 mins		 Oct 3
Rest Day		 Oct 4
Run
30 mins		 Oct 5
Rest Day		 Oct 6
Race Day!
26.2 miles

Disclaimer

WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.