RW's Basic Marathon Schedules: Intermediate

Classic 16-week marathon schedules


Posted: 7 May 2000

  Mon Tue Wed Thu Fri Sat Sun

Week 1

(27-31M)

Rest or 4M easy 4M steady with a few strides 4M easy 5M - run to a hill, then 8 x 30 secs uphill, jog down Rest 5M steady, cross-country or parkrun 9M slow
Week 2 (31-35M) Rest or 4M easy 5M - warm up, then 3M at a brisk pace, timed. Warm down. 5M steady 5M - warm up, then 8 x 90 secs fast, 90 secs slow Rest 5M steady, cross-country or parkrun 11M slow
Week 3 (34-38M) Rest or 4M easy 5M - run to a hill, then 8 x 30 secs uphill, jogging back down 6M easy 5M - warm up, then 5 x 3 mins fast, 2 mins slow (or 5 x 800m on track, with 400m jog recoveries) Rest 5M steady, cross-country or parkrun 13M slow
Week 4 (39-43M) Rest or 4M easy 6M - warm up, then 3M at a brisk pace, timed. Warm down. 7M steady. 6M - warm up, then 3 x 6 mins (or mile on track) with 2 min recoveries. Rest 5M easy 15M slow with 5M in middle at marathon pace
Week 5 (38-42M) Rest or 4M easy 6M - run to a hill, then 10 x 30 secs uphill, jogging back down 8M easy 6M - warm up, then 9 x 90 secs fast (or 400m) with 90 secs (or 200m) slow Rest 4M jog with strides Half-marathon or 10k race or timetrial
Week 6 (43-47M) Rest or 4M easy 6M easy 9M steady 6M - warm up, then 6 x 3 mins fast, 2 mins slow (or 6 x 800m on track, with 400m jog recoveries) Rest 5M easy 17M slow with 5M in middle at marathon pace
Week 7 (43-47M) Rest or 4M easy 6M - hill running: 11 x 30 secs, or fartlek with 12-15 30-sec bursts 6M easy 7M - warm up, then 4 x 6 mins (or mile) with 2 mins rest between each. Time them. Rest 4M slow 20M slow
Week 8 (37-41M) Rest or 4M easy 6M easy 7M steady 6M fartlek, inc bursts of 200-400m Rest 4M jog with strides Half-marathon race or timetrial
Week 9 (44-48M) Rest or 4M easy 6M fartlek, inc sustained bursts of up to 400m 8M steady - start slowly, finish fast 6M - warm up, then 10 x 90 secs fast (or 400m) with 90 secs (or 200m) slow Rest 4M easy with strides or parkrun 20M slow
Week 10 (42-46M) Rest or 4M easy 7M steady, starting slowly 9M steady 7M - warm up, then 7 x 3 mins fast, 2 mins slow (or 7 x 800m on track, with 400m jog recoveries) Rest 4M easy 15M steady, including 5M at marathon pace
Week 11 (47-51M) Rest or 4M easy 6M - hill running, 12 x 30 secs 10M steady - start slowly, finish fast 7M - warm up, then 5 x 6 mins (or mile) with 2 mins rest between each. Rest 4M easy, with a few strides or parkrun 20M slow
Week 12 (43-47M) Rest or 4M easy 6M fartlek, inc sustained bursts of up to 400m 9M steady 7M - warm up, then 18 x 45 secs fast (or 200m), with 60 secs (or 200m) slow Rest 4M easy, with a few strides or parkrun 17M easy with 5M at marathon pace
Week 13 (46-50M) Rest or 4M easy 6M - hill running, 12 x 30 secs 8M steady 6M - warm up, then 12 x 90 secs fast (or 400m), with 90 secs (or 200m) slow) Rest 4M easy 21M slow
Week 14 (38-42M) Rest or 4M easy 6M fartlek, inc sustained bursts of up to 400m 7M easy 6M - warm up, then 5 x 3 mins fast, 2 mins slow (or 5 x 800m on track, with 400m jog recoveries) Rest 4M easy, with a few strides or parkrun 15M steady, or half-marathon race
Week 15 (30-34M) Rest or 4M easy 5M - hill running, 10 x 30 secs 6M steady 5M with middle 3M at marathon pace Rest 4M easy, with a few strides or parkrun 10M steady
Week 16 (39M) Rest 4M - warm up, then 1M at race pace plus 5 x 200m. Warm down 4M easy, with a few strides 3M easy Rest 2M easy, with easy strides RACE DAY

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On the RW intermediate schedule, it says for this Sunday do a 10m run and practice your 'marathon preparation'. Sorry to be a dunce, but what does that last bit mean? Is it the warm up, how you physically start running when the crowd starts to move off...?
Posted: 03/04/2003 at 10:05

try out your kit,practise drinking whilst running,vaseline the bits you expect to hurt,know what to eat on the morning of the 13th,stuff like that.
Posted: 03/04/2003 at 10:07

I am aiming on getting up at the time I intend to on 13th, eating my normal pre-race meal, putting my race kit on and get going at 9h45. Take a drinking bottle with LSport orrange (as is being handed out in the race).

Enjoy it, visualise the race and the people arround you.
Posted: 03/04/2003 at 10:09


Oha, that's what it means. Thanks. I'll put that into practice then - I wonder how many of us I shall bump into round Park doing the same thing!
Posted: 03/04/2003 at 10:18

When you go for your last training run just shout "London marathon" see how many waves you get.Then again you might get carted off.
Posted: 03/04/2003 at 10:21


Thanks pinto wannabe, that's a plan! Someone's also suggested I do the whole route to Greenwich, and do my last long run from there, just to tell my body I can do it. Maybe that smacks of over dedication...?
Posted: 03/04/2003 at 11:50

Depends where you live! :-)

When you have done everything and are happy that that is how you want to do it on race day, WRITE IT ALL DOWN! Make a list of all the stuff you need to take with you, mark which of it needs to be worn with a W and which needs to go in your bag with a B. Then you can tick it off as you put it in the bag/put it on on race morning. This saves on last minute panics at having forgotten something vital.
Posted: 03/04/2003 at 12:00

BTW - yes, I am sad.
Posted: 03/04/2003 at 12:00

marathon prep. for me is running 10 miles in the exact socks shoes kit etc as I will wear on race day after a having the exact breakfast I will have on race day.
Posted: 03/04/2003 at 21:03

IM going to do the first 6 miles of the marathon course with 2 miles there and 2 back again coz I can. I can walk to the start from home if I feel like it but will probably cycle.
Posted: 03/04/2003 at 21:42

take it all in savour the momebt all the work has been done see the thosands thinking just like you ,in your pen turn to a neigbour shake there hand wish them luck they will appreciate it and will make you fell good to best of luck
Posted: 03/04/2003 at 22:16

hey guys, this isn't a reply really, i am new to this,but it relates to the 16 week program. i am an aussie coming to london in a few weeks, missed london so intend to do a marathon later in the year, possibly new york??

i have run 90 mins for a half and can do 10k's in about 40 mins. according to a calculator on the us runners world site, i should be able to complete a marathon in 3:09-3:21 (seems a bit quick to me).

i only run 4-5 times a week as i cross-train, i make them count though, but this prog has 6-7 runs/week which is too many for my legs (old rugby injuries)

i haven't done a marathon before, am i kidding myself? do i have any idea what i am getting myself into? and if i do new york, do i just work on my fitness base betwen now and may, then start the 16 week prog? or do a half program?

this is too long, sorry.






Posted: 05/01/2004 at 12:08

Anto

I trained for last year's FLM on 3-4 runs per week, and have identical half and 10K times to you. I managed FLM in 3:30 (I've always found those calculators a bit optimistic). All you need to do is put in a few long runs (I did 3 at 20M plus, and a 20M race) in the Spring, and you are there.

No worries mate.
Posted: 05/01/2004 at 13:12

I bought a polar s625x a couple of months ago and I'm starting to train the intermediate marathon schedule. I have a couple of questions concerning the differrent workouts in this schedule.

What is the difference, in pace and in heart rate, between easy, steady and long runs in this schedule? I mean the basic difference, e.g. easy = 65% max WHR and so on? Which one of these paces is slowest and which is fastest?

Posted: 21/12/2004 at 06:04

twist, I think you're supposed to gather round 30000 friends, rent 800 portaloos, practise queuing for them, wait 2 hours at the start line in a bin bag, spend half an hour shuffling forward before you break into a run, start your stopwatch as you cross the mat, etc., etc. It will help if some of your friends dress up as wombles and overtake you just as you cross the finish line.

HTH.
Posted: 21/12/2004 at 08:36

'scuse me - that was no costume - I am a Womble!
Posted: 21/12/2004 at 13:40

No, you look like a tigger to me!
Posted: 22/12/2004 at 13:06

Good luck to everyone doing FLM 05 - Have a great day. I got rejected so am doing Stratford instead. If anyone knows what the course is like (i.e.Hills) please let me know.
Posted: 11/04/2005 at 14:17

There are a few climbs at Stratford and also long flat sections along the Greenway (converted railway line-cycle path) and the last bit along ther river and through the park is flat.
Posted: 11/04/2005 at 16:02

A query about the intermediate schedule. I am a newbie so have no first hand experience. I notice there are three half marathon races in the schedule with only one day's rest after each. I understood more rest was needed after a race. Any comments welcome
Posted: 10/06/2005 at 08:45

can anyone help me?

am preparing for my first race of 5km next month (race for life). i run around 30mins to 1 hour (5 times a week). and am thinking of doing FLM 2006, am i ready for it?

Any comments welcome pls
Posted: 23/06/2005 at 12:51

hi,
done lots of running but nvere have i undertaken a schedule,plan to run the flm in 2006,
need some explanantion on several items in the intermediate schedule.
1.wwek one states that on wednesday there is a 7 mile run or warm up then 10 x 1mi fast and 2mins slow,can someone explain this,
basically camn somenne explain the whole thingb to me as it would be very helpful
cheers

rich
Posted: 30/08/2005 at 12:02

First of all you need to work out your pacing for the various types of run (fast, slow, easy, marathon, tempo etc etc) - there's a pace calculator on this site to help you.

The 7 mile warm up is probably going to be at a fairly east pace, before you move into the fast/slow intervals.

Don't worry too much about making the distances accurate, just work out how long roughly a mile should take at each pace (which the calculator will tell you). I use a watch that I can set to beep at different intervals, which helps with this sort of thing.

Hope this helps. I'm not an expert on these things by any means, and I'm sure other forumites can chip in with info and ideas.
Posted: 30/08/2005 at 12:22

cheers mate
Posted: 30/08/2005 at 16:47

I prefer training 5 times a week with yoga on rest days. Important to strengthen quadriceps (to protect knees) and build strong core muscles in abdominals and lower back to help power along during runs. Yoga good for all of this.
Posted: 05/04/2007 at 20:14

Hi guys, is anyone using this training plan for the 2011 marathon?
Posted: 30/12/2010 at 10:45

I'm going to give it a go, but for a marathon on 1st May.....haven't done one before....
Posted: 03/01/2011 at 16:55

Im using it for Edinburgh this year, first week of the plan this week.  Used a 'beginners' get me round for the last marathon (which was my first) and that worked great.

Introduced 2/3 weekly heavy cv kettle bell workouts also for improved strength and core stability - i can feel the benefits after only a few weeks of using it to i recommend it to anyone.

Im a little confused with the 'with strides' comment on some of the sessions - if anyone can clarify that would be great.

Im aiming for sub 4hrs using this schedule, my LSR pace is around 8.30min/mi so ill let you know how it works out.

Cheers


Posted: 02/02/2011 at 08:44

Started this schedule mid week 12 as training for my first marathon.  Mind you I am an experienced sprint distance runner and duathlete.  Followed it exactly and ran a comfortable 3:35.  Great program.
Posted: 14/11/2011 at 21:57

Hi, just need some clarifictaion does 5M - run to a hill, then 8 x 30 secs uphill, jog down mean i do the run to a hill part as part of the 5 mile run? 
Posted: 06/02/2012 at 22:06

Yes Simon, the 5M is your total mileage for the day.
Posted: 08/02/2012 at 12:51


jfk

would love to know how i can adapt my working mum week into a marathon training schedule? 6 mile round trip school run x2 per week, pushing buggy up and down hills, and a very boring and busy 8 mile up hill run home from work max x3 per week - realistic x2 when I can manage it, plus a long one at the weekend. Done several halfs but first marathon this year - edinburgh, would like to do sub 0345hrs, so far best half 1h39. any thoughts? and yes I am lazy just cannot get out of bed to go for a run before the kids wake up, but maybe it will come to that.

 Thanks 


Posted: 07/01/2013 at 22:43

How fast are the 'steady   easy   slow' paces?
Posted: 28/02/2013 at 11:07

I also would like some clariication as to 'steady', 'slow' and 'easy' paces.... Is there a difference at all?


Posted: 29/04/2013 at 21:07

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