IntermediateMarathon · 16 weeks · 4×/week · Peak 70km/week

Marathon

16-week plan for intermediate runners

About this plan

A 16-week marathon plan with 4 runs per week. Progressive long run up to 35km, weekly quality session, and a proper 3-week taper. Designed for runners targeting 3:30-4:30.

Who is it for? Runners who have completed a half marathon and can train 4 days per week.

Week-by-Week Schedule

Week 1— Base
35km
Mon
Rest
Tue
6km easy
Wed
Rest
Thu
7km easy
Fri
Rest
Sat
6km easy
Sun
16km easy
Week 2— Base
38km
Mon
Rest
Tue
6km easy
Wed
Rest
Thu
8km with strides
Fri
Rest
Sat
6km easy
Sun
18km easy
Week 3— Base
40km
Mon
Rest
Tue
7km easy
Wed
Rest
Thu
8km with 3×5 min tempo
Fri
Rest
Sat
5km easy
Sun
20km easy
Week 4— Recovery
30km
Mon
Rest
Tue
5km easy
Wed
Rest
Thu
6km easy
Fri
Rest
Sat
5km easy
Sun
14km easy
Week 5— Build 1
45km
Mon
Rest
Tue
7km easy
Wed
Rest
Thu
9km with 4×5 min tempo
Fri
Rest
Sat
6km easy
Sun
23km easy
Week 6— Build 1
48km
Mon
Rest
Tue
7km easy
Wed
Rest
Thu
10km with 5×1km intervals
Fri
Rest
Sat
6km easy
Sun
25km easy
Week 7— Build 1
52km
Mon
Rest
Tue
8km easy
Wed
Rest
Thu
10km with 3×10 min tempo
Fri
Rest
Sat
7km easy
Sun
27km easy
Week 8— Recovery
35km
Mon
Rest
Tue
6km easy
Wed
Rest
Thu
6km easy with strides
Fri
Rest
Sat
5km easy
Sun
18km easy
Week 9— Build 2
55km
Mon
Rest
Tue
8km easy
Wed
Rest
Thu
10km with 6×1km intervals
Fri
Rest
Sat
7km easy
Sun
30km easy
Week 10— Build 2
60km
Mon
Rest
Tue
8km easy
Wed
Rest
Thu
11km with 4×8 min tempo
Fri
Rest
Sat
7km easy
Sun
34km easy
Week 11— Peak
65km
Mon
Rest
Tue
8km easy
Wed
Rest
Thu
12km with race pace segments
Fri
Rest
Sat
8km easy
Sun
37km easy
Week 12— Recovery
40km
Mon
Rest
Tue
6km easy
Wed
Rest
Thu
7km easy
Fri
Rest
Sat
5km easy
Sun
22km easy
Week 13— Peak
70km
Mon
Rest
Tue
9km easy
Wed
Rest
Thu
12km with 5×2km race pace
Fri
Rest
Sat
8km easy
Sun
41km easy
Week 14— Taper 1
50km
Mon
Rest
Tue
7km easy
Wed
Rest
Thu
8km with 3×5 min tempo
Fri
Rest
Sat
6km easy
Sun
29km easy
Week 15— Taper 2
35km
Mon
Rest
Tue
5km easy
Wed
Rest
Thu
6km with strides
Fri
Rest
Sat
4km easy
Sun
20km easy
Week 16— Race Week
22km
Mon
Rest
Tue
4km easy
Wed
Rest
Thu
3km easy shakeout
Fri
Rest
Sat
Rest
Sun
🏁 Race Day: Marathon!

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