This 16week intermediate marathon training plan is ideal for any marathon runner looking to challenge themselves to set a new personal best time over the full 26. It could be dangerous to follow the intermediate training plan if you are really a beginner runner. Week 5 6week half marathon phase monday off day tuesday. Even though i am an experienced runner, it is still a good idea to start any plan with a base building period. Previously, there was only one, titled intermediate. The effort levels described here correspond to the activity column. For example, if your muscles feel weak or fatigued midweek, take an extra day off and save your legs for the weekend long run. Pierces and murrs discussions, and personal successes, amounted to little more than that until early 2003. For this training programme, where distances are specified, weve rounded them to the nearest mile for simplicity. The difference is that intermediate 1 is an endurancebased program. Additional training 9 flexibility training 9 cross training 9 resistance training weight training 9 beginner marathon training plan 10 program notes 10 training pace guide 10 schedule 1.
The intermediate training level will suit many runners with a good running base and several previous marathons. Its generally structured with four days of running, two days of crosstraining, and one day of rest, but feel free to tweak it to your needs. If your current level of running training is less than the following, you need the beginner marathon training plan. Find the best training plan for every distance and every levelwhether youre just starting out, or youve been at it for years. This 12week intermediate halfmarathon training schedule can help you run a personal record in a half marathon. This 8 week half marathon training plan is flexible. Intermediate 4dayweek plan should have 2530 mileweek running base for at least 2 months cross training. This beginner marathon training program assumes you have been running consistently for at least 810 weeks and can run for at least thirty minutes without stopping before beginning the program. Hal on his intermediate 2 program this is intermediate 2. If you have more than two but less than three months to train for your next half marathon, this 10week training plan might be the perfect fit, especially for experienced runners.
Whether you just signed up for a race and are looking for a training plan, of you have stumbled across this post and are thinking could i actually do this. Uk 2 wc monday tuesday wednesday thursday friday saturday sunday efforts week 5 rest threshold. Suggested novices 23week marathon training plan tackling the. Since i havent been running a lot lately, i gave myself four weeks to build a base. What must the runner seek in a 20 week marathon training schedule and what must it contain to get the best possible results great question and my plan is to cover some of the necessary basics that runners around the world need to focus on to get the most bang for their buck when it comes to purchasing a training schedule. Midweek runs range from 20 minutes to approximately 90 minutes.
If the following applies to you, you have the correct plan. Do not run more than two consecutive days when following this schedule. Nearly all of the 90 runs in this training plan have an accompanying guided run in the nike run club app. Eight week marathon training plan and beyond somehow, life has gone completely haywire for me and all of my original marathon training plans have gone to shit.
To adapt the program for you, see the training schedule and strategies featured in this article. Alternate workout of 3090 minutes, and not with great intensity ecross. With the publication of hal higdons half marathon training, i added a new intermediate schedule. While consistent training is vital, you shouldnt become a slave to your schedule. If the answer isrun another marathon then this 16 week marathon training schedule could be the thing for you. Im hoping this 6 month marathon training plan will give you confidence in yourself and help you cross the finish line of. What is the time commitment for this intermediate marathon training schedule. Most typical marathon training plans are 16 to 20 weeks long. Find an incline of approx 4600 metres or one that will take about 2 minutes.
Depending on your current fitness level, you could shorten. Some weeks will include more cross training or bodyweight workouts barre or cardio other than running and core circuits, and others will take me back to the weight room. They are a great variation with a similar benefit of building leg strength. The following training programmes cover a period of 17 weeks. It includes 5 run workouts each week with an optional crosstraining day on mondays. If crosstraining sounds miserable, go for a light jog instead. Marathon training plan key points on how to use the intermediate timetable remember that it is just a guide, you do not necessarily have to follow it word for word. The former programs are designed for runners running their first marathons, or experienced runners who are happy with that level of training and see no need to do more. Marathon training schedule intermediateadvanced for experienced runners who have run marathons andor half marathons. Hal higdons half marathon training program half marathon training. If you think that you need more conditioning before starting the. Thursday cross training or strength training friday.
Be aware of what your legs are communicating to you whenever you run. Half marathon training program spreadsheets 2020 lift. An 8 week halfmarathon training plan for runners who have an intermediate level of running experience. This five day per week running schedule is focused on building your weekly running mileage. Luckily, hal higdon did a great job of laying out programs well suited for novice, intermediate, and advanced runners. The plan is designed to help you get from a solid running base to peak marathon condition in 12 weeks. Training plans marathon intermediate week 10 11 training plans marathon intermediate 3 kms easy, 14 kms at marathon pace. These two intermediate schedules exist in a parallel universe. Intermediate 2 marathon training program hal higdon.
Before embarking on one of these marathon training plans you should have done four to eight weeks of steady running so that you have a foundation of fitness to build on. With the publication of hal higdon s half marathon training, i added a new intermediate schedule. Intermediate marathon training plan for those aiming for a 3. These printable training plans will help you crush your goals. This schedule is for runners who are already used to clocking up some weekly mileage. Current level of running training approximate expected finishing. Beginners can even use this training plan, if they stick to it faithfully. This intermediate marathon plan is for someone who has done the distance and wants to step it up a notch.
It is designed to build sufficient strength and endurance to get you to complete a marathon close to, or better than, your personal best time. This marathon training schedule is for intermediate 2 runners, those individuals seeking to improve their personal records. Running a half marathon is far from impossible for most healthy individuals, but does require careful training. For the full explanation of the programs, please read the available resources at hal higdons site. Imagine the immense pride that youll feel crossing the finish line of your first or fifth. Marathon training marathon to finishfor runners and walkers. Boston marathon training plan level two week 1 3week prep phase monday 56 mile easy run. Six week halfmarathon training plan intermediate strength training can be anything that involves lifting weights to circuit workouts like hiit or fitness pilates.
Alternate workout of 3090 minutes, and not with great intensity. This plan was designed around an 18week schedule, and our guided runs are built to adapt to your experience level and intended to be uniquely flexible to your needs as you prepare to tackle a marathon. The novice 1 and advanced 2 training programs in my marathon training guide represent the extremes. Intermediate 4dayweek plan should have 2530 mileweek running base for at least 2 months crosstraining. Boston marathon training plan level four week 1 3week prep phase monday 46 mile easy run tuesday 57 mile easy run wednesday 7 mile aerobic run thursday off day friday 46 mile easy run saturday 56 mile easy run sunday 11 mile easy long run week 2. There are four days of running, two days to crosstrain and one rest day per week. Intermediate marathon programme use this alongside our marathon training webpage. Id love to send you this free 16 week intermediate marathon training plan pdf package. How to run a marathon free marathon training plans for. For the intermediate, advanced, or veteran runner, the half marathon is a great. Get the free training plan pdf improvers marathon training plan.
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