Training Plan for Running a Marathon Road Race: Intermediate
| Week | Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| 1 | cross 60 min | 3 m run | 5 m run | 3 m run | Rest | 5 m race pace | 8 m run |
| 2 | cross 60 min | 3 m run | 5 m run | 3 m run | Rest | 5 m run | 9 m run |
| 3 | cross 50 min | 3 m run | 5 m run | 4 m run | Rest | 5 m race pace | 8 m run |
| 4 | cross 60 min | 4 m run | 6 m run | 3 m run | Rest | 6 m race pace | 11 m run |
| 5 | cross 60 min | 4 m run | 6 m run | 3 m run | Rest | 6 m run | 12 m run |
| 6 | cross 45 min | 4 m run | 6 m run | 4 m run | Rest | 6 m race pace | 9 m run |
| 7 | cross 60 min | 4 m run | 7 m run | 4 m run | Rest | 7 m race pace | 14 m run |
| 8 | cross 45 min | 4 m run | 7 m run | 4 m run | Rest | 8 m run | 15 m run |
| 9 | cross 60 min | 4 m run | 5 m run | 4 m run | Rest | 7 m race pace | 11 m run |
| 10 | cross 45 min | 4 m run | 8 m run | 4 m run | Rest | 8 m race pace | 17 m run |
| 11 | cross 45 min | 5 m run | 8 m run | 5 m run | Rest | 8 m run | 18 m run |
| 12 | cross 50 min | 5 m run | 5 m run | 3 m run | Rest | 8 m race pace | 14 m run |
| 13 | cross 45 min | 5 m run | 8 m run | 5 m run | Rest | 5 m race pace | 20 m run |
| 14 | cross 60 min | 5 m run | 7 m run | 5 m run | Rest | 8 m run | 12 m run |
| 15 | cross 50 min | 5 m run | 8 m run | 5 m run | Rest | 5 m pace | 20 m run |
| 16 | Rest | 5 m run | 6 m run | 5 m run | Rest | 4 m race pace | 12 m run |
| 17 | cross 60 min | 4 m run | 6 m run | 4 m run | Rest | 3 m run | 8 m run |
| 18 | cross 60 min | 3 m run | 4 m run | 2 m run | Rest | Stretch | Marathon Day! |
