Running Self-Paced

Marathon: Distance-Based, Intermediate

18 weeks

About this plan

An 18-week, mileage-based marathon plan that mixes hills, intervals, tempo and progression runs into your training.

Length: 18 weeks
Runs per week: 3, 4 or 5
Training by: distance (every run is in miles)
Longest run: 20 miles
Workouts: Easy, hill, interval, progression, tempo and long runs
Author: John Ferry

Weeks

3, 4, 5

Days/Week Options

Program Structure

Week 1

Mon: 35m Tue: 29m Wed: 52m Thu: 33m Sat: 57m Sun: 29m

Rest: Fri

Week 2

Mon: 52m Tue: 29m Wed: 52m Thu: 29m Sat: 57m Sun: 29m

Rest: Fri

Week 3

Mon: 59m Tue: 29m Wed: 57m Thu: 29m Sat: 1h 16m Sun: 29m

Rest: Fri

Week 4

Mon: 59m Tue: 29m Wed: 57m Thu: 29m Sat: 1h 35m Sun: 29m

Rest: Fri

Week 5

Mon: 52m Tue: 29m Wed: 57m Thu: 29m Sat: 1h 54m Sun: 29m

Rest: Fri

Week 6

Mon: 57m Tue: 29m Wed: 57m Thu: 29m Sat: 1h 16m Sun: 29m

Rest: Fri

Week 7

Mon: 1h 8m Tue: 38m Wed: 1h 5m Thu: 38m Sat: 1h 54m Sun: 29m

Rest: Fri

Week 8

Mon: 1h 8m Tue: 29m Wed: 1h 5m Thu: 38m Sat: 2h 13m Sun: 29m

Rest: Fri

Week 9

Mon: 1h Tue: 38m Wed: 1h 5m Thu: 38m Sat: 2h 32m Sun: 29m

Rest: Fri

Week 10

Mon: 1h 7m Tue: 29m Wed: 1h 7m Thu: 38m Sat: 1h 54m Sun: 29m

Rest: Fri

Week 11

Mon: 1h 16m Tue: 29m Wed: 1h 13m Thu: 38m Sat: 2h 32m Sun: 29m

Rest: Fri

Week 12

Mon: 1h 16m Tue: 29m Wed: 1h 13m Thu: 38m Sat: 2h 51m Sun: 29m

Rest: Fri

Week 13

Mon: 1h 8m Tue: 29m Wed: 1h 13m Thu: 38m Sat: 3h 10m Sun: 29m

Rest: Fri

Week 14

Mon: 1h 16m Tue: 29m Wed: 1h 16m Thu: 48m Sat: 2h 32m Sun: 29m

Rest: Fri

Week 15

Mon: 1h 16m Tue: 29m Wed: 1h 13m Thu: 48m Sat: 2h 51m Sun: 29m

Rest: Fri

Week 16

Mon: 1h 8m Tue: 29m Wed: 1h 5m Thu: 38m Sat: 3h 10m Sun: 29m

Rest: Fri

Week 17

Mon: 57m Tue: 29m Wed: 57m Thu: 29m Sat: 1h 35m Sun: 29m

Rest: Fri

Week 18

Mon: 43m Tue: 29m Wed: 43m Thu: 29m Sat: 3h 30m

Rest: Fri, Sun