Marathon Intermediate Plan

This 16-week plan averages 40 miles (64 km)/week with 4 runs/week. It includes easy runs, long runs, threshold runs, VO2max intervals, and repetitions.

The long run starts at 9 miles (14 km) and peaks at 17 miles (27 km) in week 12.

4SPEED™ funnel periodization – designed to enhance your general endurance, lactate threshold, VO2max, and neuromuscular power specific to the demands of the marathon.

I'm only an email away for questions that may arise during the course of this training plan. Simply send me a message and I'll answer within 24h: sandro@run4speed.com
Click here to learn more about the training method
Funnel periodization – a modern training method pioneered by the Kenya-based elite running coach Renato Canova. It preconditions your speed and endurance early in the training cycle so that you can reach a higher VO2max and lactate threshold in the subsequent focus block and eventually run a faster race pace.

1. Foundation - This is the base + speed phase which is characterized by extreme polarization.

2. Pre-Competition - This is the fitness phase with a focus on VO2max and lactate threshold.

3. Race-Specific - This is the sharpening phase where your race-fitness is brought to a peak.

Mar Intermediate | Miles

$39

16-week PR training plan in miles
4 runs/week | 40 miles/week
✔ 16 pages with coach notes
✔ Custom heart rate zones
✔ Custom workout paces
✔ Coach support (email)
Instant download

Mar Intermediate | KM

$39

16-week PR training plan in km
4 runs/week | 64 km/week
✔ 16 pages with coach notes
✔ Custom heart rate zones
✔ Custom workout paces
✔ Coach support (email)
Instant download