2009 Runner's World Marathon Plan for Intermediate Runners
16 weeks - $29.99
Total Miles: 593
Total Miles: 593
If you’ve finished a marathon, and now want to finish faster, train with Runner’s World, which has been recognized as the worldwide authority on training and racing for more than four decades. This 16-week plan is geared for those who have been running for two to three years, have gone through regular cycles of logging up to 30 miles a week, and have finished a few half-marathons and at least one marathon. It will help you develop the speed and endurance you need to run your best marathon yet. Each week features two days of rest and five days of running. That includes hill work and the ever-popular Yasso 800s to build leg and lung power, plus marathon-goal pace runs. The plan starts with 25 miles a week and a seven-mile long run, and peaks three weeks before the race with 48 miles and a long run that’s 20 to 22 miles. Not the right plan for you? Check out Runner’s World’s training plans for beginners and advanced runners.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Week 1 REST
Welcome to week one of the Marathon Training Plan. Each Monday, you'll get a note about your training for the week ahead. And each day, you'll get an e-mail reminding you about the workout for the day. As you train, tap into The Loop, our online community at runnersworld.com/theloop, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other marathoners and the editors of Runner's World. Your training kicks off with a day of rest. Mondays will always be reserved for rest so you can recover from your long run. This week includes three easy, short runs; one run on hills; and two days of rest. On Sunday, your first long, slow distance, run (or LSD) will be seven miles. Here's a guide to this week's workouts: REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. EASY DAYS: Keep a comfortable, conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer. CROSS-TRAINING: On easy days, cross-training should involve a sustained aerobic effort with an activity like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. On rest days, cross-training should involve a no-impact activity like stretching, yoga, or swimming. HILLS: Run the mileage on the hilliest route you can find. Hills build aerobic and muscular strength. LONG RUN (LSD): This is a long, slow distance run to build endurance. These should be done at an easy, conversational pace, one to two minutes slower than your goal marathon pace. ADDING MILEAGE: If you want to add miles, do it on an easy day. Don't extend any run by more than one or two miles, or add miles on Saturday (the day before your long run). Do you have questions about training, nutrition, or injury prevention? Ask us at runnersworld.com/marathonquestions. For technical issues, go to support@peaksware.com.
Welcome to week one of the Marathon Training Plan. Each Monday, you'll get a note about your training for the week ahead. And each day, you'll get an e-mail reminding you about the workout for the day. As you train, tap into The Loop, our online community at runnersworld.com/theloop, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other marathoners and the editors of Runner's World. Your training kicks off with a day of rest. Mondays will always be reserved for rest so you can recover from your long run. This week includes three easy, short runs; one run on hills; and two days of rest. On Sunday, your first long, slow distance, run (or LSD) will be seven miles. Here's a guide to this week's workouts: REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. EASY DAYS: Keep a comfortable, conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer. CROSS-TRAINING: On easy days, cross-training should involve a sustained aerobic effort with an activity like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. On rest days, cross-training should involve a no-impact activity like stretching, yoga, or swimming. HILLS: Run the mileage on the hilliest route you can find. Hills build aerobic and muscular strength. LONG RUN (LSD): This is a long, slow distance run to build endurance. These should be done at an easy, conversational pace, one to two minutes slower than your goal marathon pace. ADDING MILEAGE: If you want to add miles, do it on an easy day. Don't extend any run by more than one or two miles, or add miles on Saturday (the day before your long run). Do you have questions about training, nutrition, or injury prevention? Ask us at runnersworld.com/marathonquestions. For technical issues, go to support@peaksware.com.
Day #2
4 MILES EASY
Keep a comfortable, conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer.
Keep a comfortable, conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer.
Day #3
6 MILES HILLS
Run on the hilliest route you can find. Hills build leg and lung power, and prepare you for speedwork later in training. You won't feel fast going up hills, but you'll feel strong.
Run on the hilliest route you can find. Hills build leg and lung power, and prepare you for speedwork later in training. You won't feel fast going up hills, but you'll feel strong.
Day #4
REST
Take it easy today to recover from the hilly run you took on yesterday.
Take it easy today to recover from the hilly run you took on yesterday.
Day #5
4 MILES EASY
Take your easy runs at a comfortable, conversational pace, about one to two minutes slower than your 5-K pace. These easy days are meant to strengthen muscles, build endurance, and burn fat, but the key is to keep the effort conservative so you're not worn out for the hard workouts ahead. Don't go so hard that you're sore tomorrow.
Take your easy runs at a comfortable, conversational pace, about one to two minutes slower than your 5-K pace. These easy days are meant to strengthen muscles, build endurance, and burn fat, but the key is to keep the effort conservative so you're not worn out for the hard workouts ahead. Don't go so hard that you're sore tomorrow.
Day #6
4 MILES EASY
Maintain a comfortable, conversational pace, or cross-train. Save your energy for tomorrow's long run. To keep cool on hot days, hit the trails instead of pounding the pavement. Hard surfaces can retain a lot of heat, and the shade from trees will help you keep down your core temperature.
Maintain a comfortable, conversational pace, or cross-train. Save your energy for tomorrow's long run. To keep cool on hot days, hit the trails instead of pounding the pavement. Hard surfaces can retain a lot of heat, and the shade from trees will help you keep down your core temperature.
Day #7
7 MILES LSD
Your first long run is just 7 miles. Be sure to take it at a comfortable pace, one to two minutes slower than your marathon goal pace. Long runs build endurance and help you get comfortable spending more time on your feet. Each week, you'll add one to two miles to your long run. Once a month, you'll go a shorter distance on the long-run day to get some recovery time. Do you have questions about training, nutrition, or injury prevention? Go to runnersworld.com/marathonquestions. For technical issues, go to support@peaksware.com.
Your first long run is just 7 miles. Be sure to take it at a comfortable pace, one to two minutes slower than your marathon goal pace. Long runs build endurance and help you get comfortable spending more time on your feet. Each week, you'll add one to two miles to your long run. Once a month, you'll go a shorter distance on the long-run day to get some recovery time. Do you have questions about training, nutrition, or injury prevention? Go to runnersworld.com/marathonquestions. For technical issues, go to support@peaksware.com.
Day #8
Week 2 REST
This is week two of marathon training; after this week there will be 14 weeks until race day. Your schedule will be similar to last week's. You'll rest today, then have three easy runs, one day on hills, and another day of rest. Your long run will stretch out to nine miles. In this early stage, you'll want to establish a routine that blends well with everything else in your daily life. Figure out what times of day are most convenient to run, and scout out some safe, convenient routes that you can regularly take. Here's a guide to this week's workouts. EASY DAYS: Keep a comfortable, conversational pace, about one to two and a half minutes slower than your 5-K pace. Or cross-train with a sustained aerobic activity like cycling or using an elliptical trainer. HILLS: Run the mileage for the day on a hilly route. Hills build aerobic and muscular strength. LONG RUN (LSD): Long, slow distance runs build endurance. Take your LSD at an easy conversational pace, one to two minutes slower than your goal marathon pace. CROSS-TRAINING: On easy days, cross-training should involve a sustained aerobic effort with an activity like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. On rest days, cross-training should involve a no-impact activity like stretching, yoga, or swimming. REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/marathonquestions. For technical questions or problems, go to support@peaksware.com.
This is week two of marathon training; after this week there will be 14 weeks until race day. Your schedule will be similar to last week's. You'll rest today, then have three easy runs, one day on hills, and another day of rest. Your long run will stretch out to nine miles. In this early stage, you'll want to establish a routine that blends well with everything else in your daily life. Figure out what times of day are most convenient to run, and scout out some safe, convenient routes that you can regularly take. Here's a guide to this week's workouts. EASY DAYS: Keep a comfortable, conversational pace, about one to two and a half minutes slower than your 5-K pace. Or cross-train with a sustained aerobic activity like cycling or using an elliptical trainer. HILLS: Run the mileage for the day on a hilly route. Hills build aerobic and muscular strength. LONG RUN (LSD): Long, slow distance runs build endurance. Take your LSD at an easy conversational pace, one to two minutes slower than your goal marathon pace. CROSS-TRAINING: On easy days, cross-training should involve a sustained aerobic effort with an activity like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. On rest days, cross-training should involve a no-impact activity like stretching, yoga, or swimming. REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/marathonquestions. For technical questions or problems, go to support@peaksware.com.
Day #9
4 MILES EASY
Maintain a comfortable pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer.
Maintain a comfortable pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer.