Intermediate programme
B
MarathonModerate
- Weeks
- 16
- Runs/wk
- 4
- Peak km
- 45
This programme is for you if you consider yourself to be a more developed runner. You may have already completed marathon races before, or possibly a half marathon race.
Schedule
Week 19.7 km
MonRest
Tue
Easy30 min
WedRest
Thu
Tempo40 min
FriRest
Sat
Cross-train
Sun
Long9.7 km
Week 220.9 km
MonRest
Tue
Easy30 min
Wed
Easy8 km
Thu
Tempo40 min
FriRest
Sat
Cross-train
Sun
Long12.9 km
Week 322.5 km
MonRest
Tue
Easy40 min
Wed
Easy8 km
Thu
Tempo40 min
FriRest
Sat
Cross-train
Sun
Long14.5 km
Week 425.7 km
MonRest
Tue
Easy40 min
Intervals
Wed
Easy9.7 km
Thu
Easy40 min
FriRest
Sat
Cross-train
Sun
Long16.1 km
Week 529 km
MonRest
Tue
Easy40 min
Wed
Easy9.7 km
Thu
Tempo40 min
FriRest
Sat
Cross-train
Sun
Long19.3 km
Week 629 km
MonRest
Tue
Easy30 min
Intervals
Wed
Easy8 km
Thu
Easy50 min
FriRest
Sat
Cross-train
Sun
Long20.9 km
Week 733.8 km
MonRest
Tue
Easy50 min
Wed
Easy11.3 km
Thu
Tempo40 min
FriRest
Sat
Cross-train
Sun
Long22.5 km
Week 833.8 km
MonRest
Tue
Easy40 min
Intervals
Wed
Easy9.7 km
Thu
Easy60 min
FriRest
Sat
Cross-train
Sun
Long24.1 km
Week 912.9 km
MonRest
Tue
Easy30 min
Wed
Easy12.9 km
Thu
Tempo40 min
FriRest
Sat
Cross-train
Sun
RaceRace
Week 1040.2 km
MonRest
Tue
Easy40 min
Wed
Easy11.3 km
Thu
Easy40 min
Intervals
FriRest
Sat
Cross-train
Sun
Long29 km
Week 1133.8 km
MonRest
Tue
Easy30 min
Wed
Easy9.7 km
Thu
Tempo40 min
FriRest
Sat
Cross-train
Sun
Long24.1 km
Week 128 km
MonRest
Tue
Easy30 min
Wed
Easy8 km
Thu
Easy50 min
FriRest
Sat
Cross-train
Sun
RaceRace
Week 1345.1 km
MonRest
Tue
Easy60 min
Wed
Easy9.7 km
Thu
Tempo40 min
FriRest
Sat
Cross-train
Sun
Long35.4 km
Week 1430.6 km
MonRest
TueRest
Wed
Easy11.3 km
Thu
Easy40 min
Intervals
FriRest
Sat
Cross-train
Sun
Long19.3 km
Week 1516.1 km
MonRest
Tue
Easy40 min
WedRest
Thu
Tempo40 min
FriRest
Sat
Cross-train
Sun
Long16.1 km
Week 16
MonRest
Tue
Easy30 min
WedRest
Thu
Easy30 min
FriRest
SatRest
Sun
RaceRace