Structured Workouts automatically sync with compatible devices and guide you through workouts in real time. Perhaps you have never really run before or maybe you have participated in a local 5k race, 10k or even a marathon, but want to take the next step in your fitness journey, we are here to help you.. By following this easy 12-week intermediate half-marathon training schedule, you will be well on your way to running a great 13.1! Run drills are incorporated to maximize technique and efficiency. 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! 2010-2019. become better adapted to go the distance, made you stronger and faster and you are ready for something a little bit more intense. Both are necessary though to increase your speed duration. If you are beginning to feel worn down then take the rest day. Consider a Basic or Beginner (“My First” plan) otherwise. To start this plan, you should already be running about 30 to 60 minutes a day, about five days a week and can run up to 6 miles comfortably. The guidelines on how fast to run your speed workouts are dependent on your goal time and are recommended at the bottom of this page (following the training program). These 16-week training plans will help you cover the 13.1 mile distance comfortably. Copyright © All-About-Marathon-Training.com  |  All Rights Reserved. The 3rd week you will have a break in your long run build up and run a "shorter" long run. This 16 week marathon training plan includes 4 runs per week (1 speed workout) + 1 strength workout + many free cross training workouts and resources. Syncs daily with other popular apps like Garmin and MyFitnessPal. I believe in developing well-rounded triathletes, and empowering my athletes to set and reach goals that require getting uncomfortable. You can join the Mob even if you are a member of another team or have another coach. This 12 week marathon training plan for intermediate runners is ideal for improving your marathon pace and achieving those PRs. Strength Training: Being a durable, resilient, well-rounded athlete is necessary for longevity in triathlon. You'll build up speed and endurance gradually, so there's less chance of injury, and you'll arrive at the start line feeling fresh, confident and ready to smash your half marathon goals. Plan Name: MultiSport Mojo_Training Plan_Marathon_Intermediate Sub 4H_16 weeks_Off Sun_FINAL Distance: Marathon Run: 26.2 miles / 42.2 km Day Off: Sunday Level: Intermediate B You’re an experienced runner and have completed multiple marathon distance events. How to Find & Train for your Marathon Goal Pace, Understanding + Planning your Marathon Nutrition, 11 Reasons why You Should Begin Marathon Training. The effort levels described here correspond to the ‘Activity’ column. It has been designed so that you may start with very little running under your belt, but within a few weeks you will be confidently hitting specific half-marathon pace workouts. You may want to read this page on. Conversations with expert coaches, athletes and thought leaders in the endurance industry. If you have run at least one marathon then you may be ready to up your training. Use this 18-week training schedule to help you run a personal record (PR) in your next marathon. Long distance run at a conversational pace. You should try and pace your tempo runs Check out below for the full intermediate marathon training plan. It is important however that you have achieved a pre-requisite degree of running fitness ahead of getting started with this marathon training plan. You will also proably have developed a network of running ’friends’ through work, family or a local running club or jogging group to draw on for advice and inspiration. Run an average of 20-30 miles a week regularly, The focus of this program is to help you become faster. See how the TrainingPeaks app will help you train the right way. This is Intermediate 2. Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. good guideline is too just run at a slightly difficult speed. Results are driven by commitment to and love of the process. We are never done learning, exploring, uncovering, and growing as both humans and athletes. You could also alternate between the different styles of long runs. Just tell me where it should go! Training tips, workouts, race-day wisdom, nutrition advice and more from top endurance coaches. This is because the tempo runs are not (supposed to be) as strenuous as a speed workout. Endurance Training: We must increase our aerobic capacity in order to cover the distance and duration that is necessary for our race goals. Duration: 16 Weeks Level: Intermediate Training Zones: Heart Rate / Speed . Your speed workouts (intervals) should be run at about 15-30 secs faster Are you in a crunch to knock out your next half marathon, but don't have 12 weeks to train? Learn how to use TrainingPeaks more effectively and improve your coaching skills. 13 kms. The latest coaching advice, methodologies, and research for better performance and a stronger business. This can be shifted to really any day of the week. I am firm believer that the secret to marathon success is practicing at or below the pace at which you are seeking to race at. Commit to being open-minded, showing up every day, and not being afraid to fail. Every 4 weeks is a “light week” which will hopefully give you a mental break plus extra rest for your body. At an intermediate level, you should find that you’re able to run distances faster. The Speed Training Portion of the Marathon Training Plan: Remember, hard work always brings a wonderful feeling of accomplishment. We believe in being in the arena, so that we can be the ultimate foundation for our athletes. The NYX Mob is a subscription-based community of athletes who get to take advantage of NYX Endurance team benefits without committing to 1-on-1 coaching. I combined my love for running with my Exercise Science degree to provide training plans and resources to help runners achieve their marathon goals! Training for a marathon can be daunting, but we've got three training plans for beginner, intermediate, and advanced runners. 4 months is the optimal time frame to run an excellent marathon time. If the answer is....run another marathon then this 16 week marathon training schedule could be the thing for you. This plan provides a 16-week training period for you to get into shape, get comfortable with the distance, and prove to yourself … For this training programme, where distances are specified, we’ve rounded them to the nearest mile for simplicity. This plan was produced in partnership with the coaches over at Multisport Mastery . 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. It is designed to build upon the aerobic endurance necessary for completing a marathon, while adding a strength and speed component in order to maximize your performance and prevent running-related injuries. However a That’s why we have for you two easy-to-follow 16-week Half Marathon training plans from RunningWithUs. Give attention to all 3 of these areas and you will have a great marathon race day! Intermediate Marathon Training Plan. should be hard for you to carry on a conversation. Jul 29, 2019 - If you're an intermediate runner who logs at least 30 miles a week (including a long run of +10 miles), then this plan could be the one for you. Tempo runs are always scheduled during weeks in which you are increasing your long run. Run drills are incorporated to maximize technique and efficiency. The Novice 1 and Advanced 2 training programs in my Marathon Training Guide represent the extremes. The recovery phase is crucial because that is when your body soaks in the adaptations of training. IRONMAN® and IRONMAN 70.3® are registered trademarks of World Triathlon Corporation (WTC). Long distance run at a conversational pace. If you plan on running 8:30 minute miles This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author. A 12-16-week (depending on the plan) calendar grid chart with every day specifically detailed with a training workout. throughout your marathon you should try and run your speed workouts at Some of the training programmes involve different types of run – see Types of training for more information. I believe that it is my job to provide you with a road map for reaching your goals, and to be your teammate in the process. Hal's Intermediate 1 Marathon Training Program is one step up from Novice 2. While each coach has a different approach and coaching style, the structure of our plans is based on scientific, systematized progression that will best set you up for success and achievement. I never have trained for 20 weeks in preparation for a marathon. I take a look back at how week 1 went, where I am for the year mileage wise, and talk about my upcoming runs for week 2. You have shorter runs scheduled during the week for Mondays, possibly Wednesdays (or it's a Rest Day), Fridays, and Saturdays. This 16 Week training program has been specifically designed to prepare you to successfully run a 42km road marathon It includes detailed plans for beginners, intermediate a nd advanced runners , so no matter what your fitness, we've got you covered. Quality will always be emphasized over quantity. Compared to the. Check out this 8-week half marathon training plan for intermediate runners. These can be run at your normal running pace. 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. Laura Marcoux: USAT Level II Endurance, Ironman Certified Coach, NSCA-CPT. You will progress more quickly and reach your goals more effectively. than your marathon goal pace. The Walk-Run Program is best suited for those who have been walking regularly 3-5 times per week for 45-80 minutes for at least six months. One mile is equivalent to 1.6 km. Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. This Intermediate Marathon Training Plan is the perfect next step for those who have been running for a while! It’s hard to define ‘intensity’ (or pace) because it depends on your individual level of fitness, which will increase as your training progresses. Perhaps if you are really new to running, after reading the marathon plan you are completely lost. (E.g. about 15 secs faster than your marathon goal minute/mile pace. longest long run is scheduled at 23-24 miles, easy paced long run, a progressive style long run or a marathon goal pace long run. The latter programs are designed for … Continue reading "Intermediate 2" Training breaks your body down, then recovering builds it back up stronger than before. Learn more about the NYX Mob here. Half of the marathon is a mind game so you have to exercise it and prepare it to go the distance.). This training plan is a 16 week build leading up to a marathon race. After completing your first marathon training plan you might ask yourself, "What's next?" 3 Introduction ... week-by-week structured plan that will convert you to a fitter, healthier and successful marathon runner. Your goal is to get a new Personal Best. If you are currently walking less, that is okay! Get matched with a certified coach or search the directory. Strength training is periodized and takes different forms depending on what phase of training we are in, but it is a consistent staple in the training program. 16 Week Advanced Schedule – For the senior … This plan was produced in partnership with the coaches over at Multisport Mastery – find more details for them at the bottom of the post, and if you’re looking for individualized help as an intermediate or advanced athlete, definitely give them a shout. I'd love to send you this FREE 16 Week Intermediate Marathon Training Plan PDF package! This plan is designed for an intermediate runner looking to conquer a half-marathon in 16 weeks time. You also have scheduled between 2-3 rest days each week. Whether you’re embarking on your first-ever Virgin Money London Marathon or have several medals in your trophy cabinet already, having an effective plan tailored to your needs is a crucial part of your journey to the Finish Line. Check out the Pace Chart for help discerning your pace per mile. Yes, I would like to receive the latest TrainingPeaks training content as well as updates on TrainingPeaks 16 Week Intermediate Schedule – If you have completed a marathon or two, you will have discovered certain things that work well for you that can be used to adjust and adapt these plans. Tempo Run Your Long Run is scheduled for Sundays. Take your training and racing to the next level with WKO5 and Best Bike Split. 16-week Training plans Let’s be honest – you’re not going to be able to wake up on the morning of a marathon and run the 26.2 miles without getting some serious training in first. The plan progresses with periodized phases to build your fitness, speed, and strength so that you peak for your goal race in 12-16 weeks time. This training plan is a 16 week build leading up to a marathon race. We have 7 Finishing Time Goal Training Plans to help you reach your next PR! It will  help you to increase your speed and st. 5x 20 second strides. … 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.