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Intermediate Marathon Plan

$12.90

Plan Details / Who It’s For

  • Duration: 16 weeks

  • Distances shown in both miles and kilometres

  • Instant download — yours to keep forever

  • Goal finish time: 3 h 45 – 4 h 00

  • Starting mileage: ≈ 35 km / 22 mi

  • Peak mileage: ≈ 80 km / 50 mi

  • Weekly structure: 5 runs per week

  • Includes: Pace chart, training plan, plan summary, and guidance on how to read sessions

Plan Details / Who It’s For

  • Duration: 16 weeks

  • Distances shown in both miles and kilometres

  • Instant download — yours to keep forever

  • Goal finish time: 3 h 45 – 4 h 00

  • Starting mileage: ≈ 35 km / 22 mi

  • Peak mileage: ≈ 80 km / 50 mi

  • Weekly structure: 5 runs per week

  • Includes: Pace chart, training plan, plan summary, and guidance on how to read sessions

About this Plan

The Intermediate Marathon Plan is built for runners who are targeting a sub-4-hour marathon or looking to improve on previous performances through more specific and structured training.

It’s designed for athletes over 40 who already have a solid running base and want to take their preparation to the next level with focused sessions that build endurance, strength, and efficiency.

Each week blends easy aerobic runs, controlled threshold sessions, interval workouts, and long runs with marathon-pace and alternation segments.

The plan follows a proven training structure that develops fatigue resistance, pacing discipline, and race-day execution while maintaining balance and recovery.

How You’ll Receive It

  • Instant PDF download after purchase (view on phone, tablet, or computer)

  • Printable format.

  • Keep forever

  • After it's purchased, you will automatically receive the standard order confirmation email, followed by an email containing a link to the file.

  • The link will remain active for 24 hours.

  • If you click on an expired link, we'll send a new link to the email address used for the purchase.

Choosing the Right Plan

If you’re in between two plans, choose the one that best aligns with your current lifestyle, schedule, and level of commitment.

Look closely at the number of training days each week and the weekly mileage to select the plan that you can realistically manage while maintaining consistency.

At the same time, don’t be afraid to choose the plan that challenges you slightly, especially if you’ve completed a marathon before and want to progress beyond your previous performance.

** If you’re already running a higher weekly mileage than the plan’s starting point, you can safely add those extra miles as easy or recovery runs on any of the easy days of the week.