12 WEEK

MARATHON INTERMEDIATE
TRAINING GUIDE
 Marathon Intermediate Training Guide

NEXT LEVEL

If you have completed a marathon or multiple half marathons and are looking to Cross-training: Mondays in the training guide are for cross-training. The best cross-
increase the intensity of your performance, this training program is for you. training exercises are swimming, cycling or walking. You don’t have to cross-train
the same each week, feel free to mix it up. And you could even combine two or more
Everyone is an individual and your base level of fitness may vary. For those who already exercises: walking and cycling, jogging or swimming and riding an exercise bike in a
have been doing some running, this general program should give you increased speed gym. Cross-training on Monday will help you recover after your Sunday long runs – so
and endurance so that you can push to the next level! make sure you treat it as a recovery session.

This 12-week training guide is just that, a guide, so feel free to be a little flexible with it Midweek training: Sessions during the week should be done at an easy pace.
so that it works for you.
Pace: This is defined as the pace you need to run to take your running to the next level.
Here is an explanation of the terms used in the Marathon ‘Next level’ training guide: If you are aiming to achieve a 3:30 marathon time then your pace would be 4:58/km.
Therefore when you run your pace runs you need to run them at this speed.
Long runs: The key to the guide is the long run on weekends, which ranges from 13km to
32km. Consistency and quality is the goal of these long runs – run at a comfortable pace, Rest: Days designated to rest are very important. Muscles actually regenerate and get
find your rhythm and enjoy building your endurance. stronger during rest and rest helps prevent injury. The key to this guide is consistency
– so if you are feeling particularly tired at any stage, take an extra rest day and get your
Run slow: Do your long runs at a comfortable pace, one that would allow you to converse energy back to keep going.
with a training partner, at least during the beginning of the run. If you finish the long run
at a pace significantly slower than your early pace, you need to start much slower. It’s
better to run too slow during these long runs, than too fast, the purpose is covering the
prescribed distance.

Walking breaks: It is okay to walk during the marathon – it’s a long distance so
listen to your body. You can walk during training runs too. In a race the best time to
walk is entering a drinks station, that way you can drink more easily while walking as
opposed to running.
WEEK MON TUE WED THU FRI SAT SUN
1 1hr x-train 5.0km run 8.0km run 5.0km run Rest 8.0km pace 13km run
2 1hr x-train 5.0km run 8.0km run 5.0km run Rest 8.0km run 15km run
3 1hr x-train 5.0km run 10km run 5.0km run Rest 10km pace 18km run
4 1hr x-train 5.0km run 10km run 5.0km run Rest 10km run 20km run
5 1hr x-train 7.0km run 11km run 7.0km run Rest 11km pace 22km run
6 1hr x-train 7.0km run 11km run 7.0km run Rest 11km run 24km run
7 1hr x-train 9.0km run 13km run 9.0km run Rest 13km run 29km run
8 1hr x-train 9.0km run 13km run 9.0km run Rest 8.0km pace 32km run
9 1hr x-train 9.0km run 8.0km run 9.0km run Rest 13km run 20km run
10 1hr x-train 9.0km run 13km run 9.0km run Rest 8.0km pace 32km run
11 1hr x-train 7.0km run 8.0km run 7.0km run Rest 5.0km run 13km run
12 1hr x-train 5.0km run 6.0km run Rest Rest 3.0km run Race day

Fact: The training guide is just that, a guide – it is important to make it work for you. If you want to do long runs on Saturday rather than Sunday, simply change the
days. Or if you miss a run you can make it up on one of your rest days.