12 week intermediate marathon training plan

Work your way to your next marathon with our 12 week plan.

12 week intermediate marathon training plan
Distance Marathon Level Intermediate Weeks 12

For more expert training advice on running techniques click the links below:

Week 1

  1. Mon

    45-55 minutes

    1. Cross-training and workout 30 to 40 minutes with a strength and conditioning workout.
  2. Tue

    45 minutes

    1. Threshold run 45 minutes. 4 sets of 5 minutes with 90 seconds jog.
  3. Wed

    30 minutes

    1. Recovery run or cross-train 30 minutes
  4. Thu

    30 minutes

    1. Easy or steady run 30 minutes
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Hill run 45 minutes total to include 2 sets of 10 minute hill runs with a 2 minute jog recovery.
  7. Sun

    90-100 minutes

    1. Long easy run 90 to 100 minutes

Week 2

  1. Mon

    45-55 minutes

    1. Cross-training and workout 30 to 40 minutes with a strength and conditioning workout.
  2. Tue

    45 minutes

    1. Threshold run 45 minutes. 4 sets of 5 minutes with 90 seconds jog.
  3. Wed

    30 minutes

    1. Recovery run or cross-train 30 minutes
  4. Thu

    40 minutes

    1. Easy or steady run 40 minutes
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Hill run 45 minutes total to include 4 sets of 6 minutes at threshold with a 2 minute jog recovery.
  7. Sun

    105 minutes

    1. Long easy run 1 hour and 45 minutes minutes.

Week 3

  1. Mon

    45-55 minutes

    1. Cross-training and workout 30 to 40 minutes with a strength and conditioning workout.
  2. Tue

    45 minutes

    1. Threshold run 45 minutes. 4 sets of 5 minutes with 90 seconds jog.
  3. Wed

    30 minutes

    1. Recovery run or cross-train 30 minutes
  4. Thu

    45 minutes

    1. Progression run 15 minutes easy, 15 minutes steady and 15 minutes threshold.
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Hill run 45 minutes total to include 3 sets of 8 minutes at threshold with a 90 seconds jog recovery.
  7. Sun

    110-120 minutes

    1. Long easy run 1 hour and 50 minutes to 2 hours

Week 4

  1. Mon

    45-55 minutes

    1. Cross-training and workout 30 to 40 minutes with a strength and conditioning workout.
  2. Tue

    45 minutes

    1. Threshold run 45 minutes total to include 6 sets of 5 minutes with 90 seconds jog recovery. First 3 at threshold and last 2 faster.
  3. Wed

    40 minutes

    1. Easy run or cross-train 40 minutes
  4. Thu

    45 minutes

    1. Progression run 15 minutes easy, 15 minutes steady and 15 minutes at threshold.
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Hill run 45 minutes total to include 3 sets of 10 minute hill runs with a 2 minute jog recovery.
  7. Sun

    120-135 minutes

    1. Long easy run 2 to 2 hours and 15 minutes.

Week 5

  1. Mon

    45 minutes

    1. Cross-training and workout 30 minutes with a strength and conditioning workout or rest.
  2. Tue

    40 minutes

    1. Easy run 40 minutes
  3. Wed

    30-40 minutes

    1. Recovery run or cross-train 30 to 40 minutes
  4. Thu

    30 minutes

    1. Progression run 10 minutes easy, 10 minutes steady and 10 minutes threshold.
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. 5km park run 2 sets of 5 minutes at threshold with 3 min recovery or 20 to 30 minutes easy if racing tomorrow.
  7. Sun

    90 minutes

    1. Run 90 minutes easy or a 10km race plus 30 minutes easy run.

Week 6

  1. Mon

    30-40 minutes

    1. Cross-training and workout 30 to 40 minutes with a strength and conditioning workout.
  2. Tue

    40 minutes

    1. Out and back run 20 minutes out, turn around and get back 2-3 mins faster.
  3. Wed

    45-60 minutes

    1. Recovery run or cross-train 45 to 60 minutes
  4. Thu

    75 minutes

    1. Run 75 minutes total including 2 sets of 10 minutes at threshold within the final 30 minutes.
  5. Fri

    Rest

  6. Sat

    45-60 minutes

    1. Hill run 45-60 minutes total to include 3 sets of 12 minutes at threshold with a 90 second jog recovery.
  7. Sun

    150 minutes

    1. Long easy run 2 hours and 30 minutes

Week 7

  1. Mon

    30-40 minutes

    1. Cross-training and workout 30 to 40 minutes with a strength and conditioning workout.
  2. Tue

    45 minutes

    1. Threshold run 45 minutes. 5 sets of 5 minutes with 90 seconds jog recovery.
  3. Wed

    45-60 minutes

    1. Easy run or cross-train 45 to 60 minutes
  4. Thu

    45 minutes

    1. Progression run 15 minutes easy, 15 minutes steady then 15 minutes at threshold.
  5. Fri

    Rest

  6. Sat

    20-40 minutes

    1. Easy run 20 to 30 minutes total or 30 to 40 minutes if racing tomorrow.
  7. Sun

    150 minutes

    1. Half marathon Run at personal best pace with a 30 minute easy jog to warm down. Or run 2 hour 30 minute long run with the last 60 minutes at marathon pace.

Week 8

  1. Mon

    30-40 minutes

    1. Cross-training and workout 30 to 40 minutes with a strength and conditioning workout.
  2. Tue

    60 minutes

    1. Run 30 minutes easy and 30 minutes at threshold.
  3. Wed

    45 minutes

    1. Easy run or cross-train 45 minutes
  4. Thu

    75-90 minutes

    1. Easy or steady run 75 to 90 minutes. Break the last 30 minutes into 3 sets of 8 minutes at threshold with 3 minutes easy recovery.
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Recovery run 45 minutes
  7. Sun

    165-180 minutes

    1. Long run 2 hours and 45 minutes to 3 hours run with last 45 minutes at marathon pace.

Week 9

  1. Mon

    30-40 minutes

    1. Cross-training and workout 30 to 40 minutes with a strength and conditioning workout.
  2. Tue

    45-60 minutes

    1. Threshold run 45 to 60 minutes to include 8 sets of 3 minutes with 90 seconds recovery. Alternate odd numbers at threshold and even at 5km pace.
  3. Wed

    45-60 minutes

    1. Easy run or cross-train 45 to 60 minutes
  4. Thu

    90 minutes

    1. Run 90 minutes with the middle 60 minutes run at 3 minutes steady then 3 minutes at threshold continously.
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Recovery run 45 minutes
  7. Sun

    180-195 minutes

    1. Long easy run 3 to 3 hours and 15 minutes. Run the last 60 minutes at marathon pace. Walk for 5 minutes every 30 minutes if needed.

Week 10

  1. Mon

    30-40 minutes

    1. Cross-training and workout 30 to 40 minutes with a strength and conditioning workout.
  2. Tue

    45-60 minutes

    1. Threshold run 45 to 60 minutes. 6 sets of 3 minutes at 5km pace with 90 seconds jog recovery.
  3. Wed

    45-60 minutes

    1. Easy run or cross-train 45 to 60 minutes
  4. Thu

    90 minutes

    1. Run 90 minutes to include 3 sets of 3km at threshold with 3 minutes easy between blocks.
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Recovery run 45 minutes total
  7. Sun

    165 minutes

    1. Long run 2 hours and 45 minutes with the final 45 minutes at marathon pace.

Week 11

  1. Mon

    30-40 minutes

    1. Cross-training and workout 30 to 40 minutes with a strength and conditioning workout.
  2. Tue

    40 minutes

    1. Run 5 sets of 2 minutes fast, 10 minutes at threshold then 5 sets of 2 minutes fast. 60 seconds jog between the 2 minute blocks with 2 to 3 minutes between the sets.
  3. Wed

    30 minutes

    1. Recovery run 30 minutes
  4. Thu

    45 minutes

    1. Progression run 3 sets of 15 minutes with the middle 15 at marathon pace.
  5. Fri

    Rest

  6. Sat

    20-25 minutes

    1. Park run or time-trial 20 to 25 minutes
  7. Sun

    75 minutes

    1. Long easy run 75 minutes

Week 12

  1. Mon

    Rest

  2. Tue

    30-40 minutes

    1. Run 30 to 40 minutes including 3 sets of 5 minutes at marathon pace with 2 minutes jog recovery.
  3. Wed

    30 minutes

    1. Recovery run 30 minutes
  4. Thu

    20 minutes

    1. Recovery run 20 minutes
  5. Fri

    Rest

  6. Sat

    25-30 minutes

    1. Easy run 15 to 20 minute run then jog and stretch.
  7. Sun

    Marathon

    1. Marathon Good luck!