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

  • Please note: always do a 15-minute warm up before Threshold, Continuous hills, Circuit or Interval sessions.
  • Substitute cross-training for running if you are injured.
  • Add a conditioning class or consider Pilates or Yoga at least once a week.
  • Stretch every day for at least 10 minutes. 
  • Always eat within 30 minutes of finishing your run.

Training plans supplied by: Nick Anderson at RunningWithUs

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

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