Intermediate Marathon Training

The Intermediate Marathon Training Plan is a step up from the Beginning Plan. Like the Beginning Plan, it includes 5 phases covering 16 weeks (including race week) and starts with short easy runs  3 times a week and gradually increases with a progressive mix of long runs, easy runs, and cross training sessions. But it introduces speed work and adds greater distance for the long runs.

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The Beginning Marathon Training Plan includes 5 phases covering 16 weeks (including race week). It starts with short easy runs  3 times a week and gradually increases with a progressive mix of long runs, easy runs, and cross training sessions.

Additional information

Periodization

Each of our programs relies upon a periodized approach with multiple phases. Each phase has a specific goal (e.g., speed, fitness) and systematically builds on the previous goal. This approach not only reduces overtraining, it improves performance.

Research-Based

When designing our programs, we scour the research journals to find the safest, best-supported studies to assist with that design. We couple those research studies with our own experience to further increase the program’s safety. Combining research and experience is the hallmark of an evidence-based approach to program.

20 Miles

We believe that all marathon training programs should include at least one long run of 20 miles. There is evidence in the running literature to suggest that doing so improves the likelihood of raceday success. Is it essential? Perhaps not, but we believe it will maximize your enjoyment when running the marathon.

Safe Progression

All programs offer progression and ours does too. Our programs progress weekly mileage, session intensity, and long run distances in such a way as to challenge your abilities but also improve your resilience when it comes time to race. Rapid spikes in mileage, distance, or intensity will set you up for failure.

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