Intermediate Plan
Definitions
Goal Pace (GP): Your per-mile goal marathon
pace.
Tempo Runs (T): For 11-minute Marathon Goal Pace (MGP)
(4:48:25), run 10:28 (1 mile); for 10-minute MGP (4:22:12), run 9:31; for
9-minute MGP (3:55:58), run 8:34. Recovery is slow jogging for the number of
minutes in parentheses.
Cruise Intervals (C): For 11-minute MGP,
run 9:56 (1 mile), 7:49 (1,200); for 10-minute MGP, run 9:02 and 6:47; for
9-minute MGP, run 8:07 and 6:06. Recovery is half the distance of the
repetition.
Speed Intervals (SI): For 11-minute MGP, run 4:52
(800), 2:26 (400); for 10-minute MGP, run 4:17, 2:08; for 9-minute MGP, run
3:50, 1:55. Recovery is equal distance (e.g., 400 jog for 400
repeats).
Total Uphill Time (TUT): The total number of minutes you
spend running semi-vigorously up inclines-- repeats up the same hill or total
uphill time over a hilly loop.
Warmup/Cooldown: Run 15 minutes
easy followed by 4x100m strides before each Tuesday/Thursday session and 15
minutes easy at the end.
Strides (S): Gradual, smooth
accelerations over 100 meters (straightaway on a track), running fast and
controlled over the middle third--but NEVER SPRINTING--then just as gradually
decelerating. Walk to full recovery after each.
Race Day Rules:
"Go 10 to even 15 seconds per mile slower than your goal pace for the first
5\u20138 miles," counsels coach Bob Williams. You will see a big payoff later.
When things start to get interesting, say at 18 to 20 miles, you\u2019ll have
some gas in the tank.
| Week |
M |
T |
W |
T |
F |
S |
S |
Total |
| 1 |
Rest |
2 miles GP
2 miles T
2 miles GP |
3 miles
4x100 S |
1-hour run,
including 4:00–5:00 TUT |
Rest |
4 miles |
8 miles |
29–33 miles |
| 2 |
Rest |
2 miles GP
2 miles T
2 miles GP |
3 miles
4x100 S |
1-hour run,
including 4:00–5:00 TUT |
Rest |
4 miles |
10 miles |
29–33 miles |
| 3 |
Rest |
2 miles GP
4x1 mile T (1:00)
2 miles GP |
3 miles
5x100 S |
70-minute run,
including 5:00–6:00 TUT |
Rest |
5 miles |
12 miles |
35–39 miles |
| 4 |
Rest |
2 miles GP
4x1 mile T (1:00)
2 miles GP |
3 miles
5x100 S |
70-minute run,
including 5:00–6:00 TUT |
Rest |
5 miles |
14 miles |
35–39 miles |
| 5 |
Rest |
4x1,200 C |
3 miles
4x100 S |
4x800 SI |
Rest |
5-K race |
10 miles |
28–30
miles |
| 6 |
Rest |
2 miles GP
2x2 miles T
3 miles GP |
3 miles
6x100 S |
80-minute run,
including 6:00–8:00 TUT |
Rest |
5 miles |
15 miles |
39–43 miles |
| 7 |
Rest |
2 miles GP
2x2 miles T
3 miles GP |
3 miles
6x100 S |
80-minute run,
including 6:00–8:00 TUT |
Rest |
5 miles |
16 miles |
39–43 miles |
| 8 |
Rest |
2 miles GP
3x2 miles T (2:00)
3 miles GP |
3 miles
6x100 S |
4x1 mile |
Rest |
5 miles |
16 miles |
44–47 miles |
| 9 |
Rest |
2 miles GP
3x2 miles T (2:00)
3 miles GP |
3 miles
6x100 S |
4x1 mile |
Rest |
5 miles |
17 miles |
44–47 miles |
| 10 |
Rest |
1-hour run,
including
2x1,200 C
2x400 SI |
4 miles |
4x800 S
6x100 S |
Rest |
10-K race |
6-8 miles |
32–34 miles |
| 11 |
Rest |
2 miles GP
4x2 miles T (2:00)
3 miles GP |
3 miles
6x100 S |
90-minute run,
including 8:00–10:00 TUT |
Rest |
4 miles |
18 miles |
45–51 miles |
| 12 |
Rest |
2 miles GP
4x2 miles T (2:00)
3 miles GP |
3 miles
6x100 S |
90-minute run,
including 8:00–10:00 TUT |
Rest |
4 miles |
19 miles |
45–51 miles |
| 13 |
Rest |
3x1 mile C
3x800 SI |
3 miles
6x100 S |
75-minute run,
including 6:00–8:00 TUT |
Rest |
4 miles |
20 miles |
46 miles |
| 14 |
Rest |
3x1 mile C
3x 800 SI |
3 miles
6x100 S |
75-minute run,
including 6:00–8:00 TUT |
Rest |
4 miles |
13 miles |
45 miles |
| 15 |
Rest |
2 miles GP
4 miles T |
3 miles
6x100 S |
1-hour run,
including 6x400 SI |
Rest |
Rest |
1-hour run |
27–29 miles |
| 16 |
Rest |
4x400 SI |
Rest |
3 miles
6x100 S |
Rest |
2-mile jog |
Marathon |
|
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