Next level 26.2 · 18 weeks
Intermediate marathon training plan
You've run a marathon or a couple of half marathons and you want to train with more purpose this time. An intermediate plan adds structure: two quality sessions a week, longer runs and paces that match your fitness.
This sample starts at 28 miles a week over 5 runs and sets every pace from a recent half marathon. It peaks at 45 miles a week with a 20-mile long run before a 3-week taper.
The plan
Intermediate marathon plan: week by week
Intermediate runner, 5 runs a week, starting from 28 miles a week. 18 weeks to race day.
- 18
- weeks
- 45
- mi peak week
- 20
- mi longest run
- 673
- mi in total
Weekly distance
Training paces
From your Half marathon in 1:50:00 · predicted Marathon 3:49:21
- RecoveryRecovery runs10:45-11:28 /mi
- EasyEasy and long runs9:46-10:45 /mi
- SteadySteady runs8:47-9:15 /mi
- Race paceRace-pace work8:40-8:50 /mi
- ThresholdTempo, cruise reps8:04-8:17 /mi
- Interval800 m intervals7:20-7:39 /mi
| Week | Phase | Distance | Long run | Key sessions |
|---|---|---|---|---|
| 1 | Base | 28 mi | 11.5 mi | Steady run 4.5 mi |
| 2 | Base | 30.5 mi | 12 mi | Steady run 5 mi |
| 3 | Base | 33.5 mi | 13 mi | Steady run 5.5 mi |
| 4 | Baserecovery | 25 mi | 9 mi | Steady run 4 mi |
| 5 | Base | 36.5 mi | 13.5 mi | Steady run 6 mi |
| 6 | Build | 40 mi | 14.5 mi | Intervals 6 mi · Tempo run 6.5 mi |
| 7 | Build | 44 mi | 15 mi | Intervals 6.5 mi · Tempo run 7 mi |
| 8 | Buildrecovery | 33 mi | 10.5 mi | Intervals 4.5 mi |
| 9 | Build | 45 mi | 16 mi | Intervals 6.5 mi · Tempo run 7.5 mi |
| 10 | Build | 45 mi | 16.5 mi | Intervals 6.5 mi · Tempo run 7.5 mi |
| 11 | Build | 45 mi | 17.5 mi | Intervals 6.5 mi · Tempo run 7.5 mi |
| 12 | Buildrecovery | 33.5 mi | 12 mi | Intervals 5 mi |
| 13 | Peak | 45 mi | 18 mi | Marathon-pace run 7.5 mi · Cruise mile repeats 6.5 mi |
| 14 | Peak | 45 mi | 19 mi | Marathon-pace run 7.5 mi · Cruise mile repeats 6.5 mi |
| 15 | Peak | 45 mi | 20 mi | Marathon-pace run 7.5 mi · Cruise mile repeats 6.5 mi |
| 16 | Taper | 33.5 mi | 13 mi | Short tempo 5.5 mi |
| 17 | Taper | 24.5 mi | 9 mi | Short tempo 4 mi |
| 18 | Race week | 41 mi | 26.2 mi | Race week: easy runs, then race day |
Sample week
Intermediate marathon plan: a peak week, day by day
Week 9 of 18, 45 miles. Every run in your own plan comes with its distance, structure and target pace.
Week 9 of 18
Build- MonRest
- TueIntervals7:20-7:39 /mi6.5mi
- WedEasy run9:46-10:45 /mi7.5mi
- ThuTempo run8:04-8:17 /mi7.5mi
- FriRest
- SatEasy run9:46-10:45 /mi7.5mi
- SunLong run9:46-10:45 /mi16mi
Who this plan is for
- You've finished at least one half marathon or marathon.
- You already run four or five days a week.
- You want to train by pace, not just by feel.
How to adjust it
- Add your own recent race in the builder and every pace updates.
- Prefer four runs a week? The plan keeps one quality session and the long run.
- Chasing a specific time? Add it as your goal and race-pace runs use it.
Why this intermediate marathon plan works
Paces from real fitness
A recent half marathon is the best predictor of your marathon. Training paces come from it, not from a wish.
Two quality days
Intervals and tempo runs in the build phase, then marathon-pace work in the peak phase. Everything else stays easy.
Fast-finish long runs
Peak-phase long runs end at goal pace, so holding pace on tired legs feels familiar on race day.
Intermediate marathon plan FAQ
What makes a marathon plan intermediate?
More weekly mileage than a beginner plan, two quality sessions a week and race-pace work in the long runs. It assumes you can already run comfortably for 90 minutes.
How many miles a week for an intermediate marathon plan?
This sample peaks at 45 miles a week. Most intermediate plans peak in the 40s, depending on where you start.
How are my paces worked out?
From a recent race. The builder uses Jack Daniels' published running formulas to set easy, threshold and interval paces, and Pete Riegel's formula to predict your marathon time.
How many 20-mile runs should I do?
One or two is plenty, about three weeks before race day. More adds fatigue without much extra fitness.
How long is the taper?
Three weeks for a marathon this length: volume drops each week while a little intensity keeps your legs sharp.
What's free and what's paid
Free: the plan outline (phases, weekly mileage and paces) plus the first 2 weeks day by day. Every session, the PDF and calendar sync come with Monthly ($13/month, cancel anytime), Yearly ($70/year) or Lifetime ($100 once, a one-time payment).
Related training plans
See every option on the marathon training plan page.