Intermediate programme
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 1
Mon
Rest
Tue
Easy
30 min
Wed
Rest
Thu
Tempo
40 min
Fri
Rest
Sat
Cross-train
Sun
Long
6 miles
Week 2
Mon
Rest
Tue
Easy
30 min
Wed
Easy
5 miles
Thu
Tempo
40 min
Fri
Rest
Sat
Cross-train
Sun
Long
8 miles
Week 3
Mon
Rest
Tue
Easy
40 min
Wed
Easy
5 miles
Thu
Tempo
40 min
Fri
Rest
Sat
Cross-train
Sun
Long
9 miles
Week 4
Mon
Rest
Tue
Easy
40 min
Intervals
Wed
Easy
6 miles
Thu
Easy
40 min
Fri
Rest
Sat
Cross-train
Sun
Long
10 miles
Week 5
Mon
Rest
Tue
Easy
40 min
Wed
Easy
6 miles
Thu
Tempo
40 min
Fri
Rest
Sat
Cross-train
Sun
Long
12 miles
Week 6
Mon
Rest
Tue
Easy
30 min
Intervals
Wed
Easy
5 miles
Thu
Easy
50 min
Fri
Rest
Sat
Cross-train
Sun
Long
13 miles
Week 7
Mon
Rest
Tue
Easy
50 min
Wed
Easy
7 miles
Thu
Tempo
40 min
Fri
Rest
Sat
Cross-train
Sun
Long
14 miles
Week 8
Mon
Rest
Tue
Easy
40 min
Intervals
Wed
Easy
6 miles
Thu
Easy
60 min
Fri
Rest
Sat
Cross-train
Sun
Long
15 miles
Week 9
Mon
Rest
Tue
Easy
30 min
Wed
Easy
8 miles
Thu
Tempo
40 min
Fri
Rest
Sat
Cross-train
Sun
Race
Race
Week 10
Mon
Rest
Tue
Easy
40 min
Wed
Easy
7 miles
Thu
Easy
40 min
Intervals
Fri
Rest
Sat
Cross-train
Sun
Long
18 miles
Week 11
Mon
Rest
Tue
Easy
30 min
Wed
Easy
6 miles
Thu
Tempo
40 min
Fri
Rest
Sat
Cross-train
Sun
Long
15 miles
Week 12
Mon
Rest
Tue
Easy
30 min
Wed
Easy
5 miles
Thu
Easy
50 min
Fri
Rest
Sat
Cross-train
Sun
Race
Race
Week 13
Mon
Rest
Tue
Easy
60 min
Wed
Easy
6 miles
Thu
Tempo
40 min
Fri
Rest
Sat
Cross-train
Sun
Long
22 miles
Week 14
Mon
Rest
Tue
Rest
Wed
Easy
7 miles
Thu
Easy
40 min
Intervals
Fri
Rest
Sat
Cross-train
Sun
Long
12 miles
Week 15
Mon
Rest
Tue
Easy
40 min
Wed
Rest
Thu
Tempo
40 min
Fri
Rest
Sat
Cross-train
Sun
Long
10 miles
Week 16
Mon
Rest
Tue
Easy
30 min
Wed
Rest
Thu
Easy
30 min
Fri
Rest
Sat
Rest
Sun
Race
Race