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Marathon Training (Intermediate)

fitness · hard · 5-8 hours/week

What is Marathon Training (Intermediate)?

Structured 16-20 week program building to 42.2km/26.2mi through progressive long runs, tempo work, and recovery runs. Requires a solid base of running 15-25 miles/week before starting.

Is there evidence for it?

EVIDENCEstrong

How do you do Marathon Training (Intermediate)?

  1. 1.Build a base of 15-25 miles/week for at least 8 weeks before starting a marathon plan
  2. 2.Follow a periodized plan: 3 running days + 1 long run per week, with a weekly long run building by ~10%
  3. 3.Include one tempo/threshold run per week at your lactate threshold pace (comfortably hard)
  4. 4.Peak long run should reach 20-22 miles about 3 weeks before race day, then taper
  5. 5.Prioritize nutrition: practice race-day fueling during long runs (gels/chews every 45 min after 60 min)

How long does it take?

5-8 hours/week.

Is it hard to start?

hard.

Source: Hal Higdon (marathon training plans); Jack Daniels (Daniels' Running Formula); decades of exercise physiology research
running · endurance · long-distance · periodization · race-training
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