Isn’t it thrilling finishing your first marathon training plan…well any marathon plan?!
You become better adapted to go the distance, stronger, faster and proudly you move on to the next level and you are ready to begin training at an intermediate level! Yay!
If you have run at least one marathon then you may be ready to up your training.
Running a second or third marathon race might help you transition better into the more intense training but that is something that you need to decide for your body.
Remember, there is no point rushing things and setting yourself up for injuries.
Here are some other factors to consider before jumping into an intermediate training such as the one below:
The following training program is 16 Weeks in length.
The Goal of this Marathon Training Plan:
The focus of this program is to help you become faster. Compared to the beginner marathon training program , it does require more time and effort but put those in and you will be successful!
It will help you to increase your speed and strengthen your mentality. (Yes! Half of the marathon is a mind game so you have to exercise it and prepare it to go the distance.)
Weekly Short Runs:
You have shorter runs scheduled during the week for Mondays, possibly Wednesdays (or it's a Rest Day), Fridays, and Saturdays. These can be run at your normal running pace.
Weekly Long Run:
Your Long Run is scheduled for Sundays. This can be shifted to really any day of the week. My only requirement is that a rest day follows this long run or a very short recovery run (run at 1-3 minutes slower than your goal race pace).
You will progressively build your long run distance starting at 10 miles.
For the first 6 weeks of the training plan you will add on 2 extra miles to your long run. The 3rd week you will have a break in your long run build up and run a "shorter" long run.
Starting Week 7 you will alternate between a long run and a "shorter" long run.
Your longest long run is scheduled at 23-24 miles. You could keep this run at 20-22 miles depending on how intense your marathon goal pace is, how you mentally handled your marathon during your last race and if your body is feeling up to the mileage.
During your long run you may choose to do an easy paced long run, a progressive style long run or a marathon goal pace long run. You could also alternate between the different styles of long runs.
The Speed Training Portion of the Marathon Training Plan:
Remember, hard work always brings a wonderful feeling of accomplishment.
|1||Rest||6||0-4||T X 5||3||2-4||10||26-32|
|2||Rest||6||0-4||S X 2||3||2-4||12||25-31|
|3||Rest||6||0-4||T X 5||3||2-4||6||22-28|
|4||Rest||5||0-3||S X 4||1-3||Rest||14||24-29|
|5||Rest||6||0-4||T X 6||3||2-4||16||33-39|
|6||Rest||6||0-4||S X 6||3||2-4||8||25-31|
|7||Rest||6||0-4||T X 6||3||2-4||18||25-41|
|8||Rest||5||0-3||S X 8||1-3||Rest||10||24-29|
|9||Rest||6||0-4||T X 8||3||2-4||20||39-45|
|10||Rest||6||0-4||S X 8||3||2-4||10||29-35|
|11||Rest||6||0-4||T X 7||3||2-4||22-23||40-47|
|12||Rest||5||0-3||S X 10||1-3||Rest||12||28-33|
|13||Rest||6||0-4||T X 7||3||2-4||23-24||41-48|
|14||Rest||6||0-4||S X 11||3||2-4||10||32-38|
T = Tempo Run (E.g. T X 5 = A tempo run of 5 miles)
You should try and pace your tempo runs about 15 secs faster than your marathon goal minute/mile pace.
However a good guideline is too just run at a slightly difficult speed. (It should be hard for you to carry on a conversation.)
Your speed workouts (intervals) should be run at about 15-30 secs faster than your marathon goal pace. If you plan on running 8:30 minute miles throughout your marathon you should try and run your speed workouts at 8:00 min/mile.) Check out the Pace Chart for help discerning your pace per mile.
As you work through this marathon training plan, remember the 3 most important things to focus on when training for a marathon:
Your nutrition will actually need to be honed in on as you train to run faster times and sustain more intense training runs, while asking your body to run a faster marathon goal pace.
Put thought into the nutrition and fuel you give your body before, during, and after a long run and then be sure to properly plan and fuel the week before your marathon!
Give attention to all 3 of these areas and you will have a great marathon race day!
The plans combine base running with a variety of quality runs that will help you gain strength and speed so that you can crush your time goals!
3:30, 3:45, 4 Hours, 4:15, 4:30, 4:45, and 5 Hours.