Intermediate Marathon Plan



This intermediate marathon plan is designed for those who wish to race the marathon distance, whether you are aiming for a PR or a BQ. With evidence-based training principles, this plan will prepare you for the specific demands of the marathon and help you feel strong and confident at your goal marathon pace.

The intermediate marathon plan is ideal for:

  • Runners who have completed the marathon distance and want to improve their finish time
  • Marathoners who thrive on moderate mileage (40-60 mpw)

Training plan features:

  • Five to six days of running (if running five days, the sixth day is cross-training)
  • Easy runs, long runs, and various marathon-specific workouts
  • Explanations of workouts and pacing

What You Get:

  • A downloadable 18-week training plan, with Excel and PDF formats, plus space for a training log
  • A race day strategy
  • Workout and pace guides
  • Pacing calculator to determine your training paces
  • Customizing notes

To start this plan, you should be able to:

  • Complete a long run of 12-13 miles
  • Run five to six days per week
  • Run 35+ miles per week

Sample Week


75-80 minute easy run, with 6 x 30 sec fast/1:30 min easy in the second half


60-65 minute easy run


Cruise Intervals: 20 minute easy wu + 8 x 3 minutes at CV (1.5 min recovery jog between each) + 15 minute cd (70 min total)


45-50 minute recovery run (or equal time cross-training)


55-60 minute easy run, plus 4-5 strides


4 miles easy + 8 miles at MP + 4 miles easy (16 miles total)




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Brand Name
Laura Norris Running
Product Name
Intermediate Marathon Training Plan
USD 49.00
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Before you start this plan, you should be able to run seven miles continuously and approximately 20 miles per week. 

Yes! The plan includes one per week speed workouts, plus strides on other days. 

This plan is designed with four to five days of running per week. One day is written as running or cross-training so you can adapt based on your preference. 

Yes, this plan is designed for first-time marathoners, if you are already able to run 7 miles at once and roughly 20 miles per week. 

The longest long run is 20 miles. The weekday runs are written by total time (not distance), so exact peak mileage will vary, but it will be approximately 40-45 miles in the highest mileage week. 

Yes! This plan is also ideal for lower mileage marathoners or those who are not ready for the intensity of an intermediate/experienced plan. 

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