Intermediate 20 Week Marathon Plan

*Note: Before beginning this training program, a runner should be able to comfortably complete a 6-mile run without stopping.

Terms Defined:

• Easy: Run a comfortable, conversational pace. Rest: No running or activity. Let your body recover between training sessions. • Strides: A series of 20-second accelerations completed after a run at slightly faster than 5K race pace. • X-training, or cross-training: Alternative aerobic exercise of 30 to 60 minutes in duration in the form of swimming, spinning, elliptical, or weight training.

Plan written by Mario Fraioli

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