INTERMEDIATE LEVEL 12 Week Marathon Running Training Plan. 4 to 5 Runs Per Week.

Designed for runners who want to train 4 to 5 times per week, this marathon training plan will develop your endurance, speed and race readiness in time for your target event. Athletes who've followed this plan have conquered marathons all over the world, setting numerous personal records along the way.

"A new personal best at Abingdon Marathon by 7 mins today. Target was 3:15, result was 3:07:45! Nice way to finish the season, thanks". Dr James White, October 2014.


  • Email access to the author
  • 20-page guide: “How To Use Your Training Plan”
  • Advice on how to incorporate other races into your plan
  • Monthly email training advice
  • Training zones using feel, heart rate or pace



Generally there are four workouts per week, plus a fifth optional run. There is a weekly long run, starting off at 1 hour 15 and building up to 2 hours 30 by week ten. Every fourth week involves a slightly lower training volume to enable your body to recover and adapt. The plan features two 5 km time trials, which act as benchmarks to help you predict your current marathon race pace. 

  • Screenshot of the first 3 weeks (JPG)
  • Reviews of Phil Mosley training plans
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Phil Mosley: "I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends."

Full Coach Biography


Phil Mosley  Triathlon Plus Logo

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