New Balance Marathon Training Intermediate

Training Plans Marathon Intermediate
Training Plans • Marathon Intermediate 01

Week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Week 1
Sunday Monday Tuesday Wed. Thursday Friday Saturday
16 kms. Rest day. 8 kms. 6 kms. 4x 2 km runs at tempo 8 kms. 4x 90 second hill walk
Long distance run at a Long distance run at a Long distance run at a pace 1 minute recovery Long distance run at a with 1 minute recovery
conversational pace. conversational pace. conversational pace. jog between each. conversational pace. jog between each.
5x 20 second strides. 2 km warm up and cool

down.
Notes:
Training Plans • Marathon Intermediate • Week 1 02

1
Week 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Week 2
18 kms. 6 kms. 8 kms. 6 kms. 5 km run at tempo. 8 kms. 8x 400M with 400M
Long distance run at a Long distance run at a Long distance run at a Long distance run at a Long distance run at a recovery jog at 95-100
conversational pace. conversational pace. conversational pace. conversational pace. 2 km warm up and cool conversational pace. seconds.
down.
5x 20 second strides. 5x 20 second strides. 2 km warm up and cool
down.
Notes:

1 2
Week 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Week 3
19 kms. 5 kms. 8 kms. 5x 1200M at tempo pace 8 kms. 8 kms. 6x 90 second hill walk
Long distance run at a Long distance run at a Long distance run at a with 1 minute of rest Long distance run at a Long distance run at a with 1 minute recovery
conversational pace. conversational pace. conversational pace. between each. conversational pace. conversational pace. jog between each.
5x 20 second strides. 10 minute warm up and 5x 20 second strides. 2 km warm up and cool
cool down. down.
Notes:

1 2 3
Week 4 5 6 7 8 9 10 11 12 13 14 15 16
Week 4
16 kms. Rest day. 10 kms. 8x 400M at tempo pace 11 kms. 6 kms. 5K road race or 5 kms at
Long distance run at a Long distance run at a with 400M reovery jog at Long distance run at a Long distance run at a tempo with 3 km warm
conversational pace. conversational pace. 95-100 seconds. conversational pace. conversational pace. up and cool down.
5x 20 second strides. 2 km warm up and cool 5x 20 second strides.

down.
Notes:

1 2 3 4
Week 5 6 7 8 9 10 11 12 13 14 15 16
Week 5
23 kms. 6 kms. 11 kms. 5x 2 km runs at tempo 11 kms. 6 kms. 5K road race or 5 kms at
Long distance run at a Long distance run at a Long distance run at a pace with 1 minute Long distance run at a Long distance run at a tempo with 3 km warm
conversational pace. conversational pace. conversational pace. recovery jog between conversational pace. conversational pace. up and cool down.
each.
5x 20 second strides. 5x 20 second strides.
2 km warm up and cool
down.
Notes:

1 2 3 4 5
Week 6 7 8 9 10 11 12 13 14 15 16
Week 6
19 kms. 6 kms. 11 kms. 6x 800M at 3:25 pace 11 kms. 6 kms. 8 kms at marathon pace.
Long distance run at a Long distance run at a Long distance run at a with 3 minute recovery Long distance run at a Long distance run at a
conversational pace. conversational pace. conversational pace. jog between each. conversational pace. conversational pace. 2 km warm up and cool
down.
down.
Notes:

1 2 3 4 5 6
Week 7 8 9 10 11 12 13 14 15 16
Week 7
26 kms. Rest day. 13 kms. 8x 90 second hill walk 11 kms. 6 kms. 3x 3 km runs at tempo
Long distance run at a Long distance run at a with 1 minute recovery Long distance run at a Long distance run at a with 2 minute recovery
conversational pace. conversational pace. jog between each. conversational pace. conversational pace. jog between each.
5x 20 second strides. 2 km warm up and cool 5x 20 second strides. 2 km warm up and cool
down. down.
Notes:

1 2 3 4 5 6 7
Week 8 9 10 11 12 13 14 15 16
Week 8
21 km. 13 kms. 8 kms. 6x 800M with 3 minute 11 kms. 8 kms. 10K Road race or 10 kms
Long distance run at a Long distance run at a Long distance run at a recovery jog between Long distance run at a Long distance run at a tempo run at 7:30 pace.
conversational pace. conversational pace. conversational pace. each. conversational pace. conversational pace.
5x 20 second strides. 2 km warm up and cool 5x 20 second strides. down.
down.
Notes:

1 2 3 4 5 6 7 8
Week 9 10 11 12 13 14 15 16
Week 9
29 km. 8 kms. 11 kms. 4x 1200M with 5 minute 10 kms. 8 kms. 11 kms at marathon pace.
Long distance run at a Long distance run at a Long distance run at a recovery jog between Long distance run at a Long distance run at a
conversational pace. conversational pace. conversational pace. each. conversational pace. conversational pace. 2 km warm up and cool
down.
down.
Notes:

1 2 3 4 5 6 7 8 9
Week 10 11 12 13 14 15 16
Week 10
3 kms easy, 14 kms at Rest day. 11 kms. 10x 400M with 2 minute 11 kms. 8 kms. 16 kms.
marathon pace. Long distance run at a recovery jog at 95-100 Long distance run at a Long distance run at a Long distance run at a
conversational pace. seconds conversational pace. conversational pace. conversational pace.
2 km cool down.
down.
Notes:

1 2 3 4 5 6 7 8 9 10
Week 11 12 13 14 15 16
Week 11
32 kms. 8 kms. 13 kms. 8x 800M with 3 minute 11 kms. 8 kms. 10 kms tempo run.
Long distance run at a Long distance run at a Long distance run at a recovery jog between Long distance run at a Long distance run at a
conversational pace. conversational pace. conversational pace. each. conversational pace. conversational pace. 2 km warm up and cool
down.
down.
Notes:

1 2 3 4 5 6 7 8 9 10 11
Week 12 13 14 15 16
Week 12
16 kms. 10 kms. 13 kms. 8x 90 second hill walk 13 kms. 8 kms. Half marathon at
Long distance run at a Long distance run at a Long distance run at a with recovery jog Long distance run at a Long distance run at a marathon pace.
conversational pace. conversational pace. conversational pace. between each. conversational pace. conversational pace.
down.
Notes:

1 2 3 4 5 6 7 8 9 10 11 12
Week 13 14 15 16
Week 13
16 kms. Rest day. 8 kms. 8x 800M with 3 minute 10 kms. 8 kms. 16 kms at marathon pace.
Long distance run at a Long distance run at a recovery jog between Long distance run at a Long distance run at a
conversational pace. conversational pace. each. conversational pace. conversational pace. 2 km warm up and cool
down.
down.
Notes:

1 2 3 4 5 6 7 8 9 10 11 12 13
Week 14 15 16
Week 14
23 kms. Rest day. 8 kms. 10x 400M with 2 minute 10 kms. 8 kms. 3 km run at tempo, 1 hour
Long distance run at a Long distance run at a recovery job at 90-95 Long distance run at a Long distance run at a easy, 3 km run at tempo.
conversational pace. conversational pace. seconds. conversational pace. conversational pace.
down.
Notes:

1 2 3 4 5 6 7 8 9 10 11 12 13 14
Week 15 16
Week 15
13 kms. 5 kms. 8 kms. 5x 2 km runs at tempo 8 kms. 6 kms. 24 kms at marathon
Long distance run at a Long distance run at a Long distance run at a with 1 minute recovery Long distance run at a Long distance run at a pace.
conversational pace. conversational pace. conversational pace. job between each. conversational pace. conversational pace.
5x 20 second strides. 2 km warm up and cool down.
down.
Notes:

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
Week 16
Week 16
Rest day. 8 kms. 4x 1000M at 4:15 tempo 5 kms. Rest day. 5 kms. Run your race!
Long distance run at a pace. Long distance run at a Long distance run at a
conversational pace. conversational pace. conversational pace.
down.
Notes:

New Balance Marathon Training Intermediate

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Training Plans Marathon Intermediate

Training Plans • Marathon Intermediate 01

5x 20 second strides. 2 km warm up and cool

Training Plans • Marathon Intermediate • Week 1 02

Training Plans • Marathon Intermediate • Week 2 03

Training Plans • Marathon Intermediate • Week 3 04

5x 20 second strides. 2 km warm up and cool 5x 20 second strides.

Training Plans • Marathon Intermediate • Week 4 05

Training Plans • Marathon Intermediate • Week 5 06

Training Plans • Marathon Intermediate • Week 6 07

Training Plans • Marathon Intermediate • Week 7 08

Training Plans • Marathon Intermediate • Week 8 09

Training Plans • Marathon Intermediate • Week 9 10

Training Plans • Marathon Intermediate • Week 10 11

Training Plans • Marathon Intermediate • Week 11 12

Training Plans • Marathon Intermediate • Week 12 13

Training Plans • Marathon Intermediate • Week 13 14

Training Plans • Marathon Intermediate • Week 14 15

Training Plans • Marathon Intermediate • Week 15 16

Training Plans • Marathon Intermediate • Week 16 17

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