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Intermediate Marathon Training Plan
Marathon Training Plan: Seasoned Runners Looking for the Next Step
The intermediate marathon training plan is perfect for runners ready to advance their endurance and performance. Designed for those who have been running 4–5 times weekly for 45–90 minutes and have completed at least one half or full marathon, this plan bridges the gap between basic and advanced training. It incorporates distance progression, tempo runs, and cross-training to enhance fitness and race-readiness. Whether aiming for a personal best or a stronger marathon experience, this program provides the structure and variety needed to achieve your goals. Not there yet? Start with a beginner plan to build a solid foundation.
Intermediate Marathon Plan at a glance:
The Intermediate Marathon running plan follows the following structure and is available for purchase through Coach Andrew Taylor's Final Surge coaching page.
- Length: 20 weeks
- Weekly Mileage: 20-50 miles (based on 9:00 min/mi pace)
- Runs Per Week: 5
- Key/Hard Workouts Per Week: 2
- Cross-Training Days Per Week: 1 to 2
- Longest Workout: 20 miles
- PDF: Easily download your running plan as a PDF
- Supplemental Training Materials: Activation Warmup Routine, Dynamic Technique Drills & Flexibility Exercises, Core Strength Routine, and Strength Training for Runners.
- Final Surge: Track your progress using your device, receive daily workout notifications, a drag-and-drop calendar for easy modifications, lifetime access to the plan, and more!
- Cost: $39.99 (purchase here)
What to Expect:
“I always loved running…it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs.” – Jesse Owens
The Intermediate Marathon training plan is a slight increase in mileage from the beginner training plan. While this plan still includes four runs per week, there is a larger focus on the length of long runs and race pace/tempo workouts.
This marathon plan is 20-weeks in length. You start with a 6-mile goal race pace run in week 1 and progress to two 20-mile long runs in preparation for the marathon. The gradual increase in distance will have you running farther and feeling more comfortable while covering the distance. Tempo runs and race pace workouts are designed to improve your comfort levels by running at a faster pace for an increased amount of time. As the plan progresses, the total running time and intensity of each session will increase. If your marathon covers hilly terrain, you may want to occasionally switch tempo runs out for hill repeats.
The Intermediate Marathon program includes one cross-training workout per week. This cross-training workout allows you to incorporate other activities you enjoy with this training plan. Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting. With the goal of improving your half marathon time, cross-training workouts can make a remarkable difference in building strength and efficiency.
How to Get Started?
Purchase our Intermediate Marathon running plan on Final Surge for a one-time fee of $39.99 per plan here. Digitally track your progress from start to finish of the training program.
- Sync workouts across devices.
- Daily reminders of workouts and activities.
- Complete workouts based on pace or heart rate zones.
- Analyze workout and target zone details.
- Compatible with Garmin, Strava, Polar, TrainerRoad, MapMyRun, Wahoo, Stryd, and more.
- Printable PDF version of the training plan.
- Activation Warmup Routine.
- Dynamic Technique Drills & Flexibility Exercises.
- Core Strength Routine and General Strength Training for Runners.
- Running Terminology guide.
Looking for more training guidance?
If you need more personalized motivation or advice, we offer online run coaching.
Take the next step in your running ability! Receive a running plan that adapts with you and get feedback throughout your training from Coach Andrew Taylor.
Intermediate Marathon Running Plan Preview:
The following is a snapshot of what to expect in your purchased Intermediate Marathon Training Plan.
