Marathon
Intermediate

Coach Alden's Marathon Intermediate Plan - 20 Weeks

by Alden Basmajian & Carrie Tollefson
Run Rock ‘n’ Roll Certified Coaches
DESCRIPTION
The intermediate marathon training plan is a blend of endurance runs and distance workouts. We'll tend to stay off of the track for speed work and will wander over just for some longer reps as needed.

With this program, you can expect to put in steady distance runs 3 times per week and tempo, fartlek, pacing intervals the other two runs during the week. One thing to keep in mind is the accumulated stress on your body. If a workout says easy run, then stick to easy. There will be opportunities for marathon pace runs and half marathon pace runs so you can feel the faster rhythm. But, you still need to keep the easy days easy.

In addition to running, Monday (start of the run week) will be a cross training day. You have a choice of the type of activity but it should be one that does not involve much if any pounding like running - swimming, cycling, yoga, elliptical, etc. This is meant to be an active recovery day so the intensity should be kept to a minimum too. You'll also have 2 designated strength workouts per week. Each workout will be repeated for 4 weeks to help with mastery and muscle development before switching to a new set of workouts.
SAMPLE WEEK
Monday
Other - Notes
First 4 weeks
Your first 4 weeks of the plan will focus on endurance running with some changes of pace and effort through fartlek running and hills. The main point here is to build a routine, settle into the plan, and begin to improve strength and tolerance for longer workouts and runs. Be patient, the work will come.
Cross Training
Easy cross training day
Cross training provides you with an additional aerobic component without having to increase running mileage. This includes swimming, cycling or another non-impact aerobic activity. The idea is still have some recovery while minimizing any extra wear and tear on the joints. Keep the intensity down so this becomes an active recovery day.
30:00 min
Strength Training
Runners Core
Circuit 1: single leg bridges - 12 each side dead bugs - 20 bicycle crunches - 30 Circuit 2 pushups - 10-15 toe touches - 30 side plank dips - 20 Circuit 3: flutter kicks - 50 scissor kicks - 30 plank knee to elbow - 12 each side
20:00 min
Tuesday
Run
Steady run to start off the official training 4-5mi
4 mi
Wednesday
Run
Steady running This endurance run will continue to develop into your midweek distance run. For now, just head out and enjoy a light run.
5 mi
Thursday
Run
Endurance with short fartlek
20min steady 10min fartlek with... 30s faster 30s normal 10min easy to finish the run
40:00 min
Friday
Strength Training
Runners Core
Circuit 1: single leg bridges - 12 each side dead bugs - 20 bicycle crunches - 30 Circuit 2 pushups - 10-15 toe touches - 30 side plank dips - 20 Circuit 3: flutter kicks - 50 scissor kicks - 30 plank knee to elbow - 12 each side
20:00 min
Saturday
Run
This is just a steady 3mi run to continue building fitness and an aerobic base.
3 mi
Sunday
Run - Long Run
Weekends are for your long runs. You will have a mix of workouts or steady endurance. We'll start off with easy runs. Keep it easy and relaxed so you can recharge and be ready for the following week. You'll have a chance to move and workout during long runs later in the build.
6 mi
OVERVIEW
Run
406 mi
57 hrs
99 workouts
Strength Training
5 hrs
38 workouts
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