This intermediate training plan focuses on everything you need to get started, sensible precautions to take and also contains a. Intermediate quarter marathon schedule ohiohealth capital. The advanced marathon plan is for advanced athletes who have run this distance multiple times and are looking to run towards the front of the pack, obtaining a new personal best. Weve put together some basic marathon training plans to help structure your preparation for for the virgin money london marathon, or any other 26. Run eat repeat marathon training plan intermediate. The following training programmes cover a period of 17 weeks. Intermediate 17 week training plan london marathon. You have already completed one or more half marathon events and you are now looking to improve. Each weekend, the long run gets longer, peaking at 20 miles three weeks before the marathon. Each of our training plans was developed by budd coates, former runners. Intermediate marathon training plan for those aiming. These training plans will help you crush your running goals. Its important to listen to your body throughout this block.
This intermediate marathon plan is for someone who has done the distance and wants to step it up a notch. The intermediate training level will suit many runners with a good running base and several previous marathons. Beginner 16week marathon training plan week monday tuesday wednesday thursday friday saturday sunday 1 30 min. Luckily, hal higdon did a great job of laying out programs well suited for novice, intermediate, and advanced runners. This should be done at a pace that is same or slower than your long run pace. The half marathon intermediate training plan focuses. Intermediate 1 marathon training program hal higdon. It includes 5 run workouts each week with an optional cross training day on mondays.
This beginner marathon training program assumes you have been running consistently for at least 810 weeks and can run for at least thirty minutes without stopping before beginning the program. Nearly all of the 90 runs in this training plan have an accompanying guided run in the nike run club app. Boston marathon training plan level four week 1 3week prep phase monday 46 mile easy run tuesday 57 mile easy run wednesday 7 mile aerobic run thursday off day friday 46 mile easy run saturday 56 mile easy run sunday 11 mile easy long run week 2 3week prep phase monday off day tuesday 67 mile aerobic run. Marathon intermediate training plan the marathon the marathon is one of lifes great challenges and open to all. This 16week intermediate marathon training plan is ideal for any marathon runner. Well guide you through threshold running, continuous hills for strength endurance and get you familiar. This plan requires a very solid base and is very aggressive. Rest if you havent already, set up your justgiving page. A tapering period allows runners to gather energy for the race. Intermediate marathon training schedule guide lines compared to the novice beginner training schedules, this intermediate schedule requires you to run a fastrun on the day before the longrun. This plan is for established runners who have run at moderate to high levels of volume and intensity consistently for at least 2. Intermediate half marathon 10 weeks, 2129 miles per week. What is the time commitment for this intermediate marathon training schedule.
Do not run more than two consecutive days when following this schedule. Before beginning this training program, a runner should be able to. Intermediate marathon programme use this alongside our marathon training webpage. If you have completed a half marathon, or several, or you are a seasoned runner, then this plan is for you. There are numerous marathon events throughout the uk, from the world famous london marathon to smaller events such as. At first this might be hard on your legs but after a few weeks you will learn to run in fatigue which will be helpful in preparation of your marathon race. Before embarking on one of these marathon training plans you should have done four to eight weeks of steady running so that you have a foundation of fitness to build on. When the schedule calls for ct, do a cardio activity other than running biking. Unlike many of the marathon training plans available online, these pdfs.
Registered charity in england and wales 1089464, scotland sc041666 and isle of man 1103 mon tue wed thur fri sat sun. Half marathon training program spreadsheets 2020 lift. Downloadable marathon and ultra training plans these are the training plans that i use in my training with the born to run group, and they have been designed by brian ose. Training plans marathon intermediate week 10 11 training plans marathon intermediate 3 kms easy, 14 kms at marathon pace. This 16week intermediate marathon training plan is ideal for any marathon runner looking to challenge themselves to set a new personal best time over the full 26. The effort levels described here correspond to the activity column. If you are running less, it may be better strategy to start with the beginner marathon program and build up to the intermediate marathon program. Crosstraining and ample amounts of rest prevent overtraining. This plan was designed around an 18week schedule, and our guided runs are built to adapt to your experience level and intended to be uniquely flexible to your needs as you prepare to tackle a marathon. It is designed to build sufficient strength and endurance to get you to complete a marathon close to, or better than, your personal best time.
Your speed workouts intervals should be run at about 1530 secs faster than your marathon goal pace. Building up from 32 miles to 48 miles per week, training over 56 days, this plan should get you across the line between 3. Running 45 days a week, the idea here is to get you to the finish line, regardless of speed. It includes shorter fast runs, interval sessions and long runs. Get the free training plan pdf intermediate marathon training plan 5 runs per week. Training plans whether youre a new or experienced runner, weve got a marathon training plan for you. Race training the lessismore marathon plan tired of the daily mileage slog.
Intermediate marathon training plan for those aiming for a 3. Intermediate quarter ohiohealth capital city marathon schedule intermediate quarter marathon quality workouts workout terms warm up wu. Running plans should always be dynamic, meaning that you should be willing to. The former program and novice 2 are designed for runners running their first marathons, or experienced runners who are happy with that level of training and. I included a pdf printable download at the end of the post so that you can print out the half marathon training plan and fill in your actual mileage each week. From beginning your training, to lining up at the start and finishing, preparing for and running in the marathon is a fantastic experience that you will never forget. The late chris brasher dubbed it the great suburban everest which is an extremely apt description. Deciphering your intermediate marathon training schedule cross training ct. For this training programme, where distances are specified, weve rounded them to the nearest mile for simplicity. If you miss a week or two of training however, go back a week or so in the timetable and build your fitness levels back up again. We have a couple of hard weeks followed by a taper and race day. Easy running before the quality component of the workout. Cross training activities allow you to give your joints and running muscles a break, while still working on your cardio.
The long run in the first week of training is a relatively easy 6miler. For the intermediate, advanced, or veteran runner, the half marathon is a great distance because it still requires a lot of endurance, but doesnt need as much time and commitment as training for a full marathon. This 12 week marathon training program will get you running a marathon in 12 weeks, one. Every run in this plan has an accompanying nrc app guided run that you can find in the nike run club app. Alternate workout of 3090 minutes, and not with great intensity ecross. Best completed on an athletics track, but can be done anywhere, interval training in this guide is designed around longer, sustained, speed efforts of 800 m. Each programme is designed to cater for different levels. Dont be afraid of looking at the beginners or advanced schedule and incorporate some sessions if you feel you need to. Its now time to mix up your training and really focus on the key elements that make a stronger runner. Marathon intermediate 1 kilometers train with trainingpeaks. Your 16week half marathon intermediate training plan.
This 16 week training plan is perfect for you if you have run a half. Your 12week race for life half marathon intermediate training plan training plan created by. This plan is designed for intermediate and advanced runners. Heres how to run your best marathon ever on just 3 days a week. Boston marathon training plan level two week 1 3week prep phase monday 56 mile easy run tuesday off day wednesday 7 mile aerobic run thursday off day friday 67 mile easy run saturday off day sunday 911 mile easy long run week 2 3week prep phase monday off day tuesday 67 mile aerobic run wednesday off day. Intermediate 4dayweek plan should have 2530 mileweek running base for at least 2 months crosstraining. Running training plans marathon and half marathon training. You are training for your first half marathon but have a solid background of training and competing at shorter events of at least 10k in distance, probably over 12 months or longer. Alternative aerobic exercise of 30 to 60 minutes in duration in the form of swimming, spinning, elliptical, or weight training. For the full explanation of the programs, please read the available resources at hal higdons site.
Downloadable marathon and ultra training plans randruns. Run the 800 m at fasterthan marathon pace, rest by jogging andor walking 400 m, then start again. If you find some of the early runs in this guide a little challenging, consider. The plan is designed to help you get from a solid running base to peak marathon condition in 12 weeks. Eight week marathon training plan and beyond somehow, life has gone completely haywire for me and all of my original marathon training plans have gone to shit. The intermediate marathon training plan contains a mixture of different training runs at a variety of different paces. Training diary use the following pages to scribble down any notes you wish about your training. How to run a marathon free marathon training plans for every kind. If this sounds like you then be sure to get the free marathon training schedule pdf at the bottom of this page. Marathon training program for beginners download pdf live. The intermediate marathon program is best suited for those who have been running at least 45 times per week for 4590 minutes for at least one year and have completed a marathon in the past year. This sixteen week training plan provides a structured and progressive path to prepare you for your upcoming marathon. It is important however that you have achieved a prerequisite degree of running. Houston are running coaches david brennan and al lawrence have collaborated on a training schedule.
If youve finished a marathon, and now want to finish faster, train with runners world, which has been recognized as the worldwide authority on training and racing for more than four decades. By amby burfoot from the august 2004 issue of runners world jimmy brehm had completed four marathons, with a best time of 3. The rigours of this marathon training programme would be ideal for a more experienced runner who is aiming to fulfil their potential. How to run a marathon free marathon training plans for. This schedule is for runners who are already used to clocking up some weekly mileage. These plans work well for novice and intermediate runners who want to complete a first marathon or ultra, or improve their time in subsequent races. Running a half marathon is far from impossible for most healthy individuals, but does require careful training. But more important than why youre running your first marathon is how youre going to prepare. Half marathon intermediate training plan training plan. If you havent been running at high volume and intensity for more than 5 years consistently, consider an.