Intermediate Marathon Training Plan (16 Weeks)
Five runs a week with one tempo or interval session and marathon-pace work in the later long runs.
Who it suits: Runners who have finished a marathon or are running 40 km a week comfortably, and want a faster time.
At a glance: 16 weeks · peak week 74 km · longest run 32 km · every fourth week is a lighter recovery week.
The plan
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| Week 1 | Rest | Easy 8 km | Tempo: 2 km easy, 5 km tempo, 2 km easy | Easy 6 km | Rest | Easy 6 km | Long run 16 km | 45 km |
| Week 2 | Rest | Easy 8 km | Intervals: 2 km easy, 6 × 800 m with 400 m jog, 2 km easy | Easy 8 km | Rest | Easy 6 km | Long run 18 km | 51 km |
| Week 3 | Rest | Easy 10 km | Tempo: 2 km easy, 6 km tempo, 2 km easy | Easy 8 km | Rest | Easy 8 km | Long run 20 km | 56 km |
| Week 4 | Rest | Easy 8 km | Tempo: 2 km easy, 4 km tempo, 2 km easy | Easy 6 km | Rest | Easy 6 km | Long run 16 km | 44 km |
| Week 5 | Rest | Easy 10 km | Intervals: 2 km easy, 7 × 800 m with 400 m jog, 2 km easy | Easy 8 km | Rest | Easy 8 km | Long run 22 km | 60 km |
| Week 6 | Rest | Easy 10 km | Tempo: 2 km easy, 7 km tempo, 2 km easy | Easy 8 km | Rest | Easy 8 km | Long run 24 km | 61 km |
| Week 7 | Rest | Easy 10 km | Intervals: 2 km easy, 5 × 1 km with 400 m jog, 2 km easy | Easy 10 km | Rest | Easy 8 km | Long run 26 km, last 5 km at marathon pace | 65 km |
| Week 8 | Rest | Easy 8 km | Tempo: 2 km easy, 5 km tempo, 2 km easy | Easy 8 km | Rest | Easy 6 km | Long run 20 km | 51 km |
| Week 9 | Rest | Easy 10 km | Tempo: 2 km easy, 8 km tempo, 2 km easy | Easy 10 km | Rest | Easy 8 km | Long run 28 km | 68 km |
| Week 10 | Rest | Easy 12 km | Intervals: 2 km easy, 6 × 1 km with 400 m jog, 2 km easy | Easy 10 km | Rest | Easy 8 km | Long run 30 km | 72 km |
| Week 11 | Rest | Easy 12 km | Tempo: 2 km easy, 8 km tempo, 2 km easy | Easy 10 km | Rest | Easy 8 km | Long run 32 km, steady | 74 km |
| Week 12 | Rest | Easy 10 km | Intervals: 2 km easy, 6 × 800 m with 400 m jog, 2 km easy | Easy 8 km | Rest | Easy 8 km | Long run 24 km | 61 km |
| Week 13 | Rest | Easy 12 km | Tempo: 2 km easy, 8 km tempo, 2 km easy | Easy 10 km | Rest | Easy 8 km | Long run 32 km, last 10 km at marathon pace | 74 km |
| Week 14 | Rest | Easy 10 km | Intervals: 2 km easy, 5 × 1 km with 400 m jog, 2 km easy | Easy 10 km | Rest | Easy 8 km | Long run 26 km, last 8 km at marathon pace | 65 km |
| Week 15 | Rest | Easy 8 km | Tempo: 2 km easy, 5 km tempo, 2 km easy | Easy 8 km | Rest | Easy 6 km | Long run 19 km | 50 km |
| Week 16 | Rest | Easy 6 km | 2 km easy, 3 km at marathon pace, 2 km easy | Easy 5 km + 4 × 20 s strides | Rest | Rest, or 3 km very easy shake-out | RACE DAY — 42.2 km | 18 km + race |
Shaded rows are lighter recovery weeks. Swap days around to suit your week, but keep a rest or easy day after the long run and after any hard session. Walk breaks are fine in any run. See effort levels for what easy, tempo and intervals should feel like.
Want a plan built around you?
A written plan cannot see how your week is going. If you would like a program adjusted to your schedule, pace and history, Born to be Fit offers online coaching with Ashly Bailey (Certificate IV in Fitness, AUSactive registered), in English or French.
Fuel and recovery
Long runs are where you rehearse race day. Try your gels or sports drink, your breakfast and your fluid plan in training, never for the first time in the race. In warm weather, start early and carry water.
Mega Health stocks sports nutrition, electrolytes and magnesium online and in its Adelaide stores.