ARTICLES, TIPS, TRAINING & GENERAL ADVICE
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Please be safe, consult with your
physician before beginning any
new fitness plan.
Training Plans: Intermediate Runner
As an intermediate runner, you regularly run 20 to 30 miles a week, and have done so for a year or more. You do a long run once a week of at least 8 miles. You have some experience with tempo runs or intervals. You’ve run 10-K races, maybe a half-marathon, or a full marathon. Now you have a specific time goal for the marathon and are willing to train to reach your goal.
You’ll gradually increase the length of the weekly long run to prepare your mind and body for the challenge of 26.2 miles. You’ll also do some more intense running twice weekly, including tempo runs at your half-marathon race pace. The goal is to increase aerobic strength and efficiency and will help your body adapt to running longer at a faster pace. You’ll also do a bit of speedwork.
Schedule:
| Mon | Tues | Wed | Thur | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
| 1 | Rest | 4 miles | Rest | Rest | 4 miles | 6 miles | 7 miles |
| 2 | Rest | 4 miles | Rest | Rest | 4 miles | 7 miles | 9 miles |
| 3 | Rest | 4 miles | 8 miles | Rest | 5 miles | 5 miles | 11 miles |
| 4 | Rest | 4 miles | 8 miles | Rest | 5 miles | 5 miles | 12 miles |
| 5 | Rest | 5 miles | 7 miles | Rest | 5 miles | 5 mile | 13 miles |
| 6 | Rest | 5 miles | 9 miles | Rest | 5-6 miles | 5 mile | 4x1 mile |
| 7 | Rest | 5 miles | 8 miles | Rest | 5-6 miles | 5 mile | 14 miles |
| 8 | Rest | 5 miles | 9 miles | Rest | 5-6 miles | 5 mile | 6x1 mile |
| 9 | Rest | 5 miles | 8 miles | Rest | 5-6 miles | 5 mile | 16 miles |
| 10 | Rest | 5 miles | 9 miles | Rest | 5-6 miles | 5 mile | 8x1 miles |
| 11 | Rest | 5 miles | 9 miles | Rest | 5-6 miles | 5 mile | 18 miles |
| 12 | Rest | 5 miles | 9 miles | Rest | 5-6 miles | 5 mile | 10x1 mile |
| 13 | Rest | 5 miles | 7 miles | Rest | 5-6 miles | 5 mile | 20 miles |
| 14 | Rest | 5 miles | 7 miles | Rest | 5-6 miles | 5 mile | 13 miles |
| 15 | Rest | 3 miles | 3 miles | Rest | 4 miles | 5 mile | 7 miles |
| 16 | Rest | 3 miles | 3 miles | Rest | 2 miles | Rest or Race | Rest or Race |
Remember to stretch major muscle groups after running. Include: calves, hamstrings and quadracep muscles.
Nutritional needs will change as you increase your long run. Make sure to stay hydrated and consider fueling with a sports gel or sports drink after the first hour of running.
Race Day Tips:
Eat a good breakfast. Arrive early to the start, so that you can walk around and use the bathroom etc. Keep hydrated during the race. Start slow for the first few miles, find your pace and stick with it. Use the last 200-300 meters to pick it up for a strong finish. Relax and have a good time!
