Free Intermediate Full 42k Marathon Training Program Plan

0 136 23 minutes read

Intermediate 42k Full Marathon Training Program: A 16-Week Guide to Peak Performance

Commence a 16-week expedition designed to enhance your marathon prowess. This plan is ideal for seasoned runners or those transitioning from shorter distances, focusing on honing endurance, strength, and pacing for a 42.2km run.

Program Overview

Grounded in established training methodologies, this program carefully orchestrates each segment to boost your running capabilities, ensuring comprehensive preparation for the marathon challenge.

Training Phases

Base Phase: Develop endurance and refine technique through steady, moderate-intensity runs, reinforcing aerobic stability and running mechanics.
Build Phase: Escalate training intensity with a mix of long runs and speed workouts, aimed at boosting cardiovascular strength and muscular endurance.
Peak Phase: Simulate marathon conditions, focusing on high-intensity sessions to acclimate your body and mind to the demands of race day.
Taper Phase: Emphasize rest and skill refinement, reducing training load to approach the starting line fully recovered and ready for optimal performance.

Effort Levels Explained

Navigate varying effort levels categorized as ‘Easy,’ ‘Moderate,’ and ‘Hard’:

Easy: Comfortable pace where conversation is manageable.
Moderate: Increased effort making talking more challenging.
Hard: High effort where talking is very difficult.

Workout Components

Long Runs: Begin with extended, moderate-paced runs, establishing a solid endurance base. Progressively incorporate faster segments to simulate race conditions.
Speed Work: Integrate intervals and tempo runs to enhance speed, efficiency, and lactate threshold.
Strength Training: Incorporate bodyweight exercises focusing on core stability and lower body strength to support running efficiency and injury prevention.

Personalized, Technique-Driven Approach

This program emphasizes individual technique and biomechanical efficiency. Each session is designed to optimize your running form and energy expenditure, ensuring maximum performance potential.

Embark on this advanced marathon training journey to not just prepare for the race but to elevate your running experience with a structured, scientifically-informed, and technique-focused approach.

Week 1 – Intermediate Marathon Training Program

Monday – Strength and Mobility

Activity: 50 minutes of strength training, focusing on core, glutes, and leg strength.
Technique Focus: Prioritize controlled, precise movements.
Mobility: Dynamic stretching, particularly targeting hip flexors and hamstrings.

Tuesday – Tempo Run

Run: 60 minutes with 20 minutes at a comfortably hard pace.
Technique: Focus on maintaining a consistent pace and efficient running form.
Cadence: Aim for a slightly higher cadence during the tempo segment.

Wednesday – Cross-Training or Alternate Workout

Activity: 45 minutes of cycling or, if no bike is available, a brisk walk with hill intervals.
Focus: Enhance cardiovascular endurance and muscle strength in different muscle groups.

Thursday – Interval Training

Run: 40 minutes, including 6 x 3-minute intervals at a hard pace with 2-minute easy recovery.
Technique: Work on speed and agility during intervals.
Cadence: High and consistent during hard intervals.

Friday – Active Recovery

Activity: 30 minutes of light activity like yoga or a gentle swim.
Focus: Active recovery to promote muscle healing and flexibility.

Saturday – Long Steady Run

Run: 90 minutes at a steady, comfortable pace.
Technique: Emphasize endurance and maintaining form over duration.
Cadence: Steady and consistent, focused on endurance.

Sunday – Rest Day

Activity: Full rest, with optional light stretching or foam rolling.
Focus: Recovery and preparation for the upcoming training week.

Weekly Summary This first week in the intermediate program introduces a balance of strength, speed, and endurance work. The program starts with a strength and mobility session to build core and leg strength, vital for marathon running. Midweek includes tempo and interval runs to improve pace control and speed. Cross-training options provide flexibility and prevent overuse injuries. The long steady run on Saturday is key for endurance development, essential for the 42k race. This week sets a strong foundation, focusing on building muscular strength, enhancing cardiovascular fitness, and improving running efficiency.

Week 2 – Intermediate Marathon Training Program

Monday – Cross-Training

Activity: 60 minutes of cycling or, if unavailable, a similar duration of stair climbing.
Focus: Build endurance and lower body strength without the impact of running.

Tuesday – Fartlek Training

Run: 50 minutes, including varied pace intervals (1-5 minutes at a hard effort).
Technique: Work on speed and adaptability in varying paces.
Cadence: Adjust cadence to match the speed of each interval.

Wednesday – Strength and Mobility

Activity: 45 minutes focusing on upper body and core strength.
Technique Focus: Ensure proper form to maximize the benefits and reduce injury risk.
Mobility: Include mobility work for shoulders and back.

Thursday – Hill Repeats

Run: 45 minutes, including hill repeats (5 x 3 minutes uphill, jog back down).
Technique: Emphasize strong uphill form, using arms and maintaining a forward lean.
Cadence: Aim for a consistent cadence, adjusting stride on ascents and descents.

Friday – Easy Recovery Run

Run: 40 minutes at an easy, conversational pace.
Focus: Recovery and maintaining a light, smooth stride.
Cadence: Keep it relaxed and natural.

Saturday – Long Progressive Run

Run: 1 hour 40 minutes, starting easy and increasing pace every 20 minutes.
Technique: Focus on pacing and gradual acceleration.
Cadence: Start with a comfortable cadence, gradually increasing as pace quickens.

Sunday – Rest Day

Activity: Full rest, with optional light stretching or foam rolling.
Focus: Allow muscles to recover and prepare for the upcoming week.

Weekly Summary Week 2 builds upon the foundational training from Week 1, introducing more dynamic and challenging workouts. Fartlek training on Tuesday and hill repeats on Thursday are designed to improve speed, agility, and hill-climbing strength. These workouts, combined with a progressive long run on Saturday, enhance both aerobic and anaerobic capacities. Strength and mobility work mid-week are essential for overall fitness and injury prevention. This week’s program is structured to balance intensity and recovery, crucial for sustained progress in intermediate marathon training.

Week 3 – Intermediate Marathon Training Program

Monday – Cross-Training

Activity: 60 minutes of rowing or, if unavailable, brisk walking with elevation changes.
Focus: Enhance cardiovascular endurance and engage different muscle groups.

Tuesday – Tempo Run

Run: 55 minutes with 25 minutes at tempo pace (comfortably hard).
Technique: Maintain steady, controlled effort throughout the tempo segment.
Cadence: Find a rhythm that matches the tempo effort, usually higher than easy runs.

Wednesday – Strength and Mobility

Activity: 50 minutes of bodyweight exercises focusing on core and leg strength.
Technique Focus: Precision in movement, ensuring activation of targeted muscle groups.
Mobility: Include hip flexors and hamstring stretches.

Thursday – Interval Training

Run: 45 minutes with intervals (6 x 4 minutes fast, 2 minutes recovery jog).
Technique: Concentrate on quick leg turnover and controlled breathing during intervals.
Cadence: High cadence during fast intervals, relaxed during recovery.

Friday – Easy Recovery Run

Run: 45 minutes at an easy pace, focusing on recovery.
Focus: Aid muscle recovery and maintain aerobic base.
Cadence: Relaxed and consistent.

Saturday – Long Steady Run

Run: 1 hour 50 minutes at a steady, consistent pace.
Technique: Focus on endurance and maintaining a consistent effort throughout.
Cadence: Aim for a steady cadence, adapting as needed for fatigue.

Sunday – Rest Day

Activity: Full rest, with options for light yoga or stretching.
Focus: Recovery and mental preparation for the next week.

Weekly Summary This week escalates the training intensity with the addition of tempo and interval runs. The tempo run on Tuesday is key for building speed endurance, while Thursday’s intervals are designed to improve anaerobic capacity and recovery. The long steady run on Saturday continues to build the aerobic foundation necessary for marathon distance. Strength and mobility work on Wednesday ensure the body’s resilience against the increased demands of training. Overall, this week’s schedule carefully balances rigorous workouts with essential recovery, fostering continuous improvement in marathon performance.

Week 4 – Intermediate Marathon Training Program

Monday – Cross-Training

Activity: 60 minutes cycling or, if unavailable, a cardio machine workout.
Focus: Building endurance while reducing impact stress on the legs.

Tuesday – Hill Repeats

Run: 60 minutes with 30 minutes of hill repeats (5 minutes uphill, 3 minutes easy jog downhill).
Technique: Focus on driving knees and using arms for momentum.
Cadence: Aim for a high cadence on the uphill, recover on the downhill.

Wednesday – Strength and Mobility

Activity: 50 minutes of circuit training incorporating plyometrics.
Technique Focus: Explosive movements for strength development.
Mobility: Emphasize dynamic stretches, focusing on agility and flexibility.

Thursday – Progressive Run

Run: 60 minutes starting easy, increasing to a moderate pace in the last 20 minutes.
Technique: Smooth transition from an easy to a more challenging pace.
Cadence: Gradually increase cadence as the pace increases.

Friday – Recovery Run

Run: 40 minutes at a comfortable, easy pace.
Focus: Promote muscle recovery and maintain aerobic conditioning.
Cadence: Relaxed and consistent to aid recovery.

Saturday – Long Run

Run: 1 hour 55 minutes at a steady pace.
Technique: Maintain endurance, focus on nutrition and hydration strategies.
Cadence: Steady cadence, adjusting as needed for longer duration.

Sunday – Rest Day

Activity: Complete rest or optional light activities like walking or gentle stretching.
Focus: Recovery and mental rejuvenation for upcoming training.

Weekly Summary The fourth week sees an increase in training diversity, introducing hill repeats for power and stamina, and a progressive run to refine pacing control. The extended long run on Saturday further bolsters endurance capabilities. Strength training this week focuses on plyometric exercises, enhancing explosive power and agility. Overall, this week aims to develop a multifaceted athletic capacity, crucial for intermediate-level marathon preparation. Recovery remains a key aspect, ensuring the body adapts positively to the increased demands.

Week 5 – Intermediate Marathon Training Program

Monday – Tempo Run

Run: 1 hour 10 minutes including a 40-minute tempo at a challenging but sustainable pace.
Technique: Focus on maintaining a steady, efficient form.
Cadence: Aim for a consistent, slightly higher cadence during the tempo phase.

Tuesday – Strength and Mobility

Activity: 45 minutes of bodyweight exercises, emphasizing core and lower body.
Technique Focus: Proper form in squats, lunges, and planks.
Mobility: Include dynamic stretches and yoga poses for flexibility.

Wednesday – Interval Training

Run: 50 minutes with intervals (10 minutes easy, 5 minutes hard, repeated).
Technique: Quick turnover and efficient stride during hard intervals.
Cadence: High cadence during fast intervals, comfortable pace in recovery.

Thursday – Easy Run or Alternate Cardio

Run/Alternate: 45 minutes easy run or similar duration on an elliptical or rowing machine.
Focus: Active recovery and maintaining aerobic base.
Cadence: Relaxed and consistent, focusing on comfortable pacing.

Friday – Long Run Preparation

Activity: 30 minutes of light jogging and stretching.
Technique: Emphasize good posture and relaxed shoulders.
Focus: Preparing the body and mind for the upcoming long run.

Saturday – Cross-Training

Activity: 1 hour of cycling or, if unavailable, a steady swim.
Focus: Non-impact endurance work to complement running training.

Sunday – Long Run

Run: 2 hours 10 minutes at a steady, manageable pace.
Technique: Focus on endurance, nutrition, and hydration strategy.
Cadence: Consistent and controlled, adjusting for fatigue and terrain.

Weekly Summary This week intensifies with the inclusion of a tempo run and interval training, aimed at improving speed and cardiovascular efficiency. The long run on Sunday extends further, enhancing endurance capabilities. Strength training focuses on the core and lower body, essential for maintaining form over long distances. The week balances intensity with recovery, ensuring overall progress and reducing the risk of overtraining. Each session is designed to refine specific aspects of running technique and physical conditioning, crucial for the intermediate marathon runner.

Week 6 – Intermediate Marathon Training Program

Monday – Easy Run

Run: 50 minutes at a relaxed pace, focusing on recovery.
Technique: Concentrate on relaxed breathing and a smooth stride.
Cadence: Maintain a comfortable, natural rhythm.

Tuesday – Hill Repeats

Run: 1 hour including hill repeats (10 minutes warm-up, 6 x 3 minutes uphill, jog back down for recovery).
Technique: Lean slightly forward and drive with the arms on uphill segments.
Cadence: Shorter, quicker strides uphill; relaxed pace downhill.

Wednesday – Core Strength and Mobility

Activity: 40 minutes of core strengthening exercises and flexibility training.
Technique Focus: Engage the core in each exercise for stability.
Mobility: Include movements that enhance range of motion and reduce muscle stiffness.

Thursday – Fartlek Training

Run: 1 hour of Fartlek training (unstructured pace variations).
Technique: Shift between different paces smoothly.
Cadence: Vary cadence with speed, focusing on quick turnover during faster sections.

Friday – Active Recovery

Activity: 30 minutes of light aerobic exercise like walking or easy cycling.
Focus: Promote blood flow and recovery without adding stress to the muscles.

Saturday – Cross-Training or Alternate Activity

Activity: 1 hour of cycling or a full-body swimming session.
Focus: Maintain endurance while giving running muscles a rest.

Sunday – Long Run

Run: 2 hours 20 minutes at a consistent, manageable pace.
Technique: Focus on sustaining energy, maintaining form, and hydration.
Cadence: Keep a steady, rhythmic cadence, adjusting as needed for endurance.

Weekly Summary This week’s program emphasizes varied intensity with hill repeats and Fartlek training to improve strength and speed. Core strength and mobility work are key for injury prevention and improving running efficiency. The long run duration increases, challenging endurance while maintaining a focus on technique and pacing. Cross-training continues to be an essential component, providing cardiovascular benefits while reducing the impact on joints. Each session is structured to enhance specific skills and attributes necessary for a successful intermediate-level marathon performance.

Week 7 – Intermediate Marathon Training Program

Monday – Recovery Run

Run: 45 minutes at a gentle pace to aid recovery.
Technique: Maintain a relaxed posture and even breathing.
Cadence: Keep it consistent and easy.

Tuesday – Tempo Run

Run: 1 hour 10 minutes including a 40-minute tempo run (15 minutes warm-up, 40 minutes at a challenging but sustainable pace, 15 minutes cool-down).
Technique: Stay relaxed, focus on a steady rhythm and breathing.
Cadence: Aim for a brisk, controlled cadence during the tempo portion.

Wednesday – Bodyweight Strength and Flexibility

Activity: 45 minutes of bodyweight exercises focused on strength, followed by flexibility routines.
Technique Focus: Ensure proper form and controlled movements.
Flexibility: Emphasize dynamic stretching to improve range of motion.

Thursday – Interval Training

Run: 1 hour with intervals (15 minutes warm-up, 8 x 3 minutes at a fast pace with 2 minutes easy jogging between, 15 minutes cool-down).
Technique: Quick, efficient strides during fast intervals.
Cadence: High cadence during intervals, relaxed on recovery.

Friday – Active Recovery or Rest

Activity: 30 minutes of light activities like yoga or walking, or complete rest.
Focus: Recovery and rejuvenation for the body.

Saturday – Cross-Training or Alternate Activity

Activity: 1 hour of cycling or an indoor rowing session.
Focus: Build cardiovascular fitness without the impact of running.

Sunday – Long Run

Run: 2 hours 30 minutes at a steady, endurance pace.
Technique: Focus on maintaining form, especially in the later stages.
Cadence: Aim for a consistent, sustainable cadence throughout.

Weekly Summary This week introduces a higher intensity with tempo and interval training, enhancing aerobic capacity and speed. The long run extends further, pushing endurance limits. Strength and flexibility training maintain muscle balance and mobility, crucial for injury prevention. Rest and active recovery days are strategically placed to ensure adequate recovery and adaptation. The program continues to build a solid foundation of endurance, strength, and speed, essential for intermediate marathon runners.

Week 8 – Intermediate Marathon Training Program

Monday – Steady State Run

Run: 1 hour at a comfortable yet steady pace.
Technique: Focus on maintaining a consistent pace and rhythm.
Cadence: Aim for a smooth, regular cadence.

Tuesday – Hill Repeats

Run: 1 hour 5 minutes total, including hill repeats (15 minutes warm-up, 8 x 2 minutes uphill at a hard effort with jogging or walking back down, 15 minutes cool-down).
Technique: Lean slightly forward, drive arms and lift knees on uphill.
Cadence: Higher cadence for efficiency on hills.

Wednesday – Bodyweight Circuit Training

Activity: 45-minute bodyweight circuit, including exercises for core, legs, and upper body.
Technique Focus: Proper form and alignment in each exercise.
Mobility: Include mobility work focusing on hips and ankles.

Thursday – Interval Training

Run: 1 hour with intervals (15 minutes warm-up, 6 x 4 minutes at a fast pace with 2 minutes easy jogging between, 15 minutes cool-down).
Technique: Quick and light foot strikes.
Cadence: Increase cadence during fast intervals.

Friday – Rest or Active Recovery

Activity: Rest or engage in light, non-impact activities like walking or swimming for 30 minutes.

Saturday – Cross-Training or Alternate Workout

Activity: 1 hour 10 minutes of cycling or, if unavailable, a brisk walk.
Focus: Endurance and aerobic conditioning.

Sunday – Long Run

Run: 2 hours 40 minutes minutes at a controlled, endurance pace.
Technique: Maintain a relaxed but upright posture.
Cadence: Steady and sustainable throughout the run.

Weekly Summary Week 8 intensifies the training load with challenging hill repeats and longer interval sessions, designed to improve strength and speed. The long run duration increases, continuing to build endurance. Cross-training provides a break from running’s impact, preserving joint health and promoting overall fitness. Strength and mobility work remain key components for a balanced approach, crucial for intermediate-level marathon preparation. Consistent technique and cadence focus ensure efficient and effective training.

Week 9 – Intermediate Marathon Training Program

Monday – Tempo Run

Run: 1 hour 15 minutes with a focus on a sustained, comfortably hard pace for the middle 30 minutes.
Technique: Maintain a steady rhythm and relaxed upper body.
Cadence: Aim for a consistent cadence, slightly higher than an easy run.

Tuesday – Strength Training

Activity: 40 minutes of strength training with a focus on core, glutes, and legs using body weight or resistance bands.
Technique Focus: Controlled movements and proper form.
Mobility: Include dynamic stretching targeting major muscle groups.

Wednesday – Fartlek Training

Run: 1 hour including mixed pace intervals (10 minutes warm-up, 40 minutes of 1-2 minute pick-ups followed by equal easy jogging, 10 minutes cool-down).
Technique: Focus on smooth transitions between different paces.
Cadence: Vary cadence with changes in pace.

Thursday – Active Recovery

Activity: 30 minutes of light aerobic exercise like cycling, swimming, or walking.
Focus: Active recovery to aid muscle repair and reduce fatigue.

Friday – Long Interval Training

Run: 1 hour 10 minutes with long intervals (15 minutes warm-up, 4 x 10 minutes at a hard pace with 5 minutes easy jogging between, 15 minutes cool-down).
Technique: Focus on maintaining form and pace during longer intervals.
Cadence: Consistent and efficient throughout the intervals.

Saturday – Cross-Training or Alternative Workout

Activity: 1 hour of cycling or, if unavailable, a brisk walk.
Focus: Building aerobic base and endurance.

Sunday – Long Run

Run: 2 hours 50 minutes at a steady, endurance-building pace.
Technique: Maintain a relaxed and upright posture, focusing on efficient breathing.
Cadence: Keep a steady and sustainable rhythm throughout the run.

Weekly Summary This week’s program increases intensity and volume, emphasizing sustained efforts in tempo runs and long intervals. Fartlek training adds variety and helps improve speed and endurance. The long run continues to be a cornerstone, extending the duration for endurance building. Cross-training remains a vital component, providing aerobic conditioning while reducing running-related stress. Strength training focuses on key muscle groups for running efficiency and injury prevention. Active recovery days are essential for muscle recovery and overall balance in training.

Week 10 – Intermediate Marathon Training Program

Monday – Hill Training

Run: 60 minutes including hill repeats (15 minutes warm-up, 8 x 2 minutes uphill at a hard effort with jog back recovery, 15 minutes cool-down).
Technique: Lean slightly forward and drive arms when ascending.
Cadence: Aim for a quick, short stride on uphills.

Tuesday – Strength and Mobility

Activity: 45 minutes of strength training focusing on core stability and lower body strength using bodyweight exercises.
Technique: Ensure proper alignment and movement control.
Mobility: Include hip flexor and hamstring stretches post-workout.

Wednesday – Progressive Run

Run: 1 hour 20 minutes starting at an easy pace, gradually increasing to a moderate pace in the final 20 minutes.
Technique: Focus on smooth pace transitions.
Cadence: Increase cadence as pace increases.

Thursday – Cross-Training or Alternative

Activity: 60 minutes of cycling or a low-impact activity like an elliptical workout.
Focus: Maintain aerobic fitness without the impact of running.

Friday – Tempo Run

Run: 1 hour 30 minutes with 60 minutes at a challenging but sustainable tempo pace.
Technique: Concentrate on maintaining a steady, controlled effort.
Cadence: Maintain a consistent, slightly higher cadence.

Saturday – Rest or Active Recovery

Activity: Optional 30 minutes of light, non-impact aerobic activity like walking or yoga.
Focus: Recovery and preparation for the long run.

Sunday – Long Run

Run: 3 hours at a controlled, steady pace.
Technique: Monitor posture and breathing, especially in later stages.
Cadence: Keep a steady, sustainable rhythm.

Weekly Summary This week escalates the training intensity with a focus on hill training to enhance power and endurance. The progressive run introduces a gradual pace increase, boosting cardiovascular efficiency. Tempo runs at a sustained effort level are crucial for improving race pace stamina. Cross-training offers a reprieve from running’s impact while maintaining fitness. Strength and mobility work remain integral for injury prevention and overall muscular balance. The extended long run continues to be pivotal, further building endurance and mental fortitude for race day. Rest and active recovery are essential for optimal performance and progression.

Week 11 – Intermediate Marathon Training Program

Monday – Interval Training

Run: 1 hour 10 minutes with intervals (20 minutes warm-up, 6 x 4 minutes at a fast pace with 2 minutes recovery jog, 20 minutes cool-down).
Technique: Focus on rapid leg turnover and efficient breathing during intervals.
Cadence: Aim for a higher cadence during fast intervals.

Tuesday – Strength and Mobility

Activity: 50 minutes of strength training, emphasizing dynamic movements and balance exercises.
Technique: Prioritize controlled movements and core engagement.
Mobility: Incorporate dynamic stretches targeting the full body.

Wednesday – Steady-State Run

Run: 1 hour 30 minutes at a consistent, moderate pace.
Technique: Maintain a steady rhythm and relaxed upper body.
Cadence: Keep a regular, even cadence throughout.

Thursday – Cross-Training or Alternative

Activity: 1 hour 10 minutes of swimming or a similar non-impact cardio workout.
Focus: Enhance cardiovascular endurance with minimal stress on the joints.

Friday – Fartlek Training

Run: 1 hour 40 minutes incorporating varied pace intervals (20 minutes warm-up, 60 minutes of random speed bursts, 20 minutes cool-down).
Technique: Vary pace spontaneously, mixing in bursts of speed.
Cadence: Adjust cadence according to speed changes.

Saturday – Active Recovery

Activity: 40 minutes of gentle activity like cycling or brisk walking.
Focus: Enhance circulation and muscle recovery.

Sunday – Long Run

Run: 3 hours 20 minutes at a steady, manageable pace.
Technique: Monitor form, especially in later stages when fatigue sets in.
Cadence: Maintain a consistent, sustainable rhythm.

Weekly Summary This week’s training intensifies with interval training, enhancing speed and aerobic capacity. Steady-state runs further develop endurance at a moderate pace. Fartlek training introduces an element of variability, improving adaptability and mental focus. Cross-training remains crucial for maintaining overall fitness while reducing running-related stress on the body. Strength and mobility exercises focus on dynamic movements and balance, crucial for running efficiency and injury prevention. The long run duration increases, reinforcing endurance and mental resilience. Active recovery days are vital for muscle recuperation and maintaining training momentum.

Week 12 – Intermediate Marathon Training Program

Monday – Tempo Run

Run: 1 hour 30 minutes including a 40-minute tempo section at a challenging but controlled pace.
Technique: Maintain a steady and consistent form during the tempo.
Cadence: Aim for a comfortably hard rhythm, slightly above normal endurance pace.

Tuesday – Strength and Flexibility

Activity: 60 minutes of strength training with a focus on lower body and core.
Technique: Emphasize controlled, precise movements.
Flexibility: Incorporate flexibility exercises targeting key muscle groups used in running.

Wednesday – Hill Repeats

Run: 1 hour 20 minutes with hill repeats (20 minutes easy run, 6 x 4 minutes uphill at a hard effort, jog down recovery, 20 minutes cool down).
Technique: Focus on driving arms and lifting knees during ascents.
Cadence: Adjust to maintain effort, not speed, on hills.

Thursday – Cross-Training or Alternative

Activity: 60 minutes of cycling or elliptical training.
Focus: Sustain aerobic fitness with lower impact on the joints.

Friday – Recovery Run

Run: 60 minutes at an easy, relaxed pace.
Technique: Focus on relaxation and smooth running form.
Cadence: Maintain a comfortable and easy rhythm.

Saturday – Strength and Mobility

Activity: 45 minutes of full-body strength training, focusing on functional movements.
Mobility: Dynamic stretches to improve range of motion and reduce muscle tension.

Sunday – Long Run

Run: 3 hours 30 minutes at a consistent endurance pace.
Technique: Pay attention to form, particularly in the later stages of the run.
Cadence: Keep a steady, sustainable rhythm throughout the run.

Weekly Summary This week’s program includes a blend of tempo runs, hill repeats, and a longer endurance run. Tempo runs aim to improve running efficiency at a faster pace, while hill repeats build strength and power. Cross-training and recovery runs ensure continued aerobic development while allowing muscles to recover. The long run is extended to enhance endurance. Strength and mobility exercises support overall muscular development and flexibility, key components in preventing injuries and enhancing running performance. This week’s training continues to build a strong foundation for the upcoming peak phase.

Week 13 – Intermediate Marathon Training Program

Monday – Fartlek Workout

Run: 1 hour 20 minutes, including mixed intervals (3 minutes hard, 2 minutes easy, repeated).
Technique: Focus on smooth transitions between paces.
Cadence: Vary according to intensity; quicker during hard intervals, relaxed during easy phases.

Tuesday – Strength and Core Training

Activity: 1 hour of bodyweight exercises targeting core and stability muscles.
Technique: Engage core throughout each exercise for stability.
Mobility: Incorporate stretching to enhance flexibility in the hips and lower back.

Wednesday – Steady-State Run

Run: 1 hour 30 minutes at a steady, moderate pace.
Technique: Concentrate on maintaining a consistent pace and efficient form.
Cadence: Aim for a steady rhythm, slightly faster than an easy run.

Thursday – Cross-Training or Swimming

Activity: 1 hour of cycling or swimming for aerobic conditioning.
Focus: Use this session for active recovery and maintaining endurance.

Friday – Progressive Run

Run: 1 hour 15 minutes, gradually increasing pace every 15 minutes.
Technique: Start easy, finish strong; focus on gradual acceleration.
Cadence: Increase slightly with each pace progression.

Saturday – Functional Strength Training

Activity: 45 minutes of strength exercises using bodyweight or resistance bands.
Focus: Target muscle groups crucial for running, like glutes and hamstrings.

Sunday – Long Run

Run: 3 hours 30 minutes, maintaining a consistent endurance pace.
Technique: Keep a steady form, pay attention to posture as fatigue sets in.
Cadence: Maintain a comfortable, sustainable rhythm.

Weekly Summary This week balances varied running workouts with strength and core training to enhance running economy and muscular endurance. Fartlek and progressive runs improve speed and pacing adaptability. The long steady-state run and the extended long run on Sunday continue to build endurance. Cross-training provides an active recovery day and maintains aerobic capacity without the impact of running. Strength sessions focus on core and functional strength, essential for efficient running mechanics. This week’s program is designed to fine-tune pacing strategies and reinforce the foundation for the approaching peak phase.

Week 14 – Intermediate Marathon Training Program

Monday – Tempo Run

Run: 1 hour 20 minutes with 40 minutes at tempo pace.
Technique: Maintain a challenging but sustainable pace during the tempo section.
Cadence: Steady and consistent, slightly faster than an easy run.

Tuesday – Cross-Training or Alternative Activity

Activity: 1 hour of cycling or brisk walking for aerobic maintenance.
Focus: Use this for active recovery, maintaining cardiovascular fitness without the impact of running.

Wednesday – Interval Training

Run: Total of 1 hour 30 minutes, including 10 x 3-minute intervals at a hard pace with 2-minute easy recovery.
Technique: Focus on quick turnover and maintaining form during intervals.
Cadence: High during intervals, relaxed during recovery.

Thursday – Strength and Core Workout

Activity: 1 hour focusing on core stability and lower body strength.
Technique: Ensure proper form and control throughout each exercise.
Mobility: Emphasize dynamic stretches for flexibility in key running muscles.

Friday – Easy Run

Run: 1 hour at a comfortable, easy pace.
Technique: Concentrate on relaxed, efficient running form.
Cadence: Keep it light and easy, focusing on recovery.

Saturday – Functional Strength Training

Activity: 45 minutes of functional strength exercises using bodyweight or resistance bands.
Focus: Target key muscle groups for running, emphasizing stability and endurance.

Sunday – Long Run

Run: 3 hours 45 minutes at a steady endurance pace.
Technique: Consistent form and pace, managing energy throughout.
Cadence: Maintain a comfortable, steady rhythm suitable for long distances.

Weekly Summary This week’s training emphasizes improving speed, endurance, and strength. The tempo run and interval training enhance aerobic capacity and pacing. The long run extends endurance, crucial for race day. Cross-training and easy run offer recovery while maintaining cardiovascular fitness. Strength training focuses on core and lower body, critical for maintaining form and preventing injuries. This week’s plan is crucial for peak phase preparation, balancing intensity and volume to prepare for the marathon’s demands.

Week 15 – Intermediate Marathon Training Program

Monday – Hill Repeats

Run: Total of 1 hour 30 minutes including 10 x 3-minute hill repeats with jog back recovery.
Technique: Focus on driving knees and maintaining an upright posture.
Cadence: Quick and light on the ascent, easy on the descent.

Tuesday – Cross-Training or Alternative Activity

Activity: 1 hour of swimming or a low-impact cardio workout like an elliptical trainer.
Focus: Keep effort moderate to aid recovery while maintaining aerobic fitness.

Wednesday – Progressive Run

Run: 1 hour 20 minutes, start easy and increase pace every 20 minutes.
Technique: Gradually transition from a comfortable to a challenging pace.
Cadence: Adjust cadence with pace, faster as intensity increases.

Thursday – Strength and Flexibility

Activity: 1 hour of strength training with a focus on lower body and core.
Technique: Perform exercises with control and focus on muscle engagement.
Mobility: Include dynamic and static stretches to improve flexibility.

Friday – Recovery Run

Run: 50 minutes at an easy, relaxed pace.
Technique: Use this run to recover, focusing on relaxed breathing and form.
Cadence: Keep it light and consistent, prioritizing recovery.

Saturday – Active Rest or Light Activity

Activity: Optional light activity like walking or gentle yoga for 30-45 minutes.
Focus: The goal is to stay active while allowing full recovery.

Sunday – Long Run

Run: 4 hours at a steady, controlled pace.
Technique: Focus on maintaining a consistent effort throughout, pacing energy reserves.
Cadence: Aim for a steady, sustainable rhythm suitable for long distances.

Weekly Summary This penultimate week before tapering is critical for cementing endurance and strength. The hill repeats and progressive run build power and pacing skills. The long run is pivotal for endurance, simulating race day conditions. Cross-training and the recovery run are essential for maintaining overall fitness while allowing muscles to recover. The strength and flexibility session is vital for muscle endurance and injury prevention. This week sets the stage for the upcoming taper phase, ensuring readiness for race day.

Week 16 – Intermediate Marathon Training Program: Taper Phase

Monday – Easy Run

Run: 45 minutes at a comfortable, relaxed pace.
Warm-up: 10 minutes of light jogging and dynamic stretches.
Technique: Focus on relaxed, efficient form.
Cadence: Maintain a steady, comfortable rhythm.
Cool-down: 5 minutes of slow jogging and static stretching.

Tuesday – Cross-Training or Alternative Activity

Activity: 30 minutes of light swimming or a stationary bike session.
Focus: Maintain cardiovascular fitness while minimizing impact and fatigue.
Technique: Use fluid motions, emphasizing relaxation.

Wednesday – Tempo Run

Run: 1 hour including a 30-minute tempo run at a comfortably hard pace.
Warm-up: 15 minutes easy jogging with dynamic stretching.
Technique: Run at a controlled, steady effort.
Cadence: Aim for a slightly higher cadence during the tempo portion.
Cool-down: 15 minutes of easy jogging and stretching.

Thursday – Strength and Mobility

Activity: 40 minutes of light bodyweight exercises focused on core and stability.
Technique: Prioritize control and precision over intensity.
Mobility: Incorporate yoga or Pilates movements to enhance flexibility and balance.

Friday – Rest Day

Activity: Complete rest or very light, non-impact activities like walking or gentle stretching.
Focus: Allow your body to recover and prepare for race day.

Saturday – Short Easy Run

Run: 30 minutes at a very easy, relaxed pace.
Warm-up: 5 minutes of light jogging and dynamic stretches.
Technique: Keep the run effortless and relaxed.
Cadence: Maintain a comfortable, easy rhythm.
Cool-down: 5 minutes of slow jogging and stretching.

Sunday – Race Day: 42k Marathon

Race: Run the marathon, focusing on the pacing strategy developed over the training program.
Warm-up: A short, easy jog and dynamic stretching.
Technique: Stay relaxed, maintain a steady pace, and remember to hydrate and refuel as practiced.
Cadence: Adjust according to race pace, terrain, and energy levels.
Post-Race: Cool down with a light jog or walk, followed by stretching.

Weekly Summary This final week focuses on tapering: reducing training volume and intensity to arrive at race day in peak condition. The easy runs and cross-training maintain fitness while minimizing fatigue. The tempo run sharpens pace awareness. Strength and mobility work support muscle readiness and flexibility. Rest and recovery are crucial for allowing the body to repair and strengthen. This week sets the stage for a successful race day, culminating the 16-week training journey.

Disclaimer for Training Programs on SWIMBIKERUN.ph

The training programs provided on SWIMBIKERUN.ph are designed to offer informational purposes only and should not be construed as professional advice or instruction. Before beginning any exercise regimen, especially one as intense as a triathlon training program, it’s essential to consult with a healthcare professional or a certified coach to ensure that it’s appropriate for your individual circumstances.

Remember:

Individual Variances: Everyone’s body reacts differently to training. What works for one person might not work for another. Always listen to your body and adjust training accordingly.
Potential Risks: As with any physical activity, there’s a risk of injury. Ensure you’re executing exercises correctly and safely.
Medical Concerns: If you have any medical conditions or health concerns, it’s essential to speak with a healthcare professional before starting.
Nutrition and Hydration: Along with the physical workouts, proper nutrition and hydration are key. Consider consulting a nutritionist who can guide based on your training.

While the plans have been crafted considering general best practices in triathlon training, SWIMBIKERUN.ph and its authors cannot be held liable for any injuries, health complications, or other adverse events that may occur as a result of following these programs. Always prioritize safety and seek expert advice when needed.