Our Intermediate marathon plan is designed for runners who are looking to take their training to the next level. It is recommended that you currently be comfortable running at least 30-40K a week including a 15K long run.
The purpose of this plan is to prepare your body for the unique demands of running a marathon by:
1) Gradually increasing your weekly mileage to build a strong cardiovascular base;
2) Running a weekly long run to develop and improve your aerobic endurance;
3) Practice running at paces that are faster than marathon pace in order to develop speed and strength.
The training program begins with five days of running each week with a workout on Wednesday and a long run on Sunday. All other runs are easy. Eventually a sixth day of running is added but should be considered optional.