Marathon Intermediate 16 Week Program

For the newer marathoner who is seeking a more competitive performance

BACK TO PROGRAMS - click here

For reference, here are approximate conversions: 3 miles = 5K, 5 miles = 8K, 6 miles = 10K, 9.5 miles = 15K, 12.5 miles = 20K, 15.5 miles = 25K, 18.5 miles = 30K, 22 miles = 35K)

Week 1 (33-43 MILES)DECEMBER 30 - JANUARY 5
Monday Distance - 3 to 5 miles
Tuesday Tempo - 6 to 8, with 1 x 5,000m in the middle at marathon pace
Wednesday Distance - 3 to 6 miles
Thursday Tempo - 6 to 8 with 3 x 1,000m in the middle at marathon pace, 4 minutes recovery.
Friday Distance - 3 to 6 miles
Saturday Distance - 2 to 5 miles
Sunday MLR - 10 to 12 miles, easy pace

Week 2 (34-52 MILES)JANUARY 6 - JanUARY 12
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 7 to 9 total. 3 x (800m-600m-600m) at 5K pace, 90 seconds recovery, 4 minutes between sets.
Wednesday Distance - 4 to 7 miles
Thursday Tempo - 7 to 9, with 2 x 15 minutes in the middle at marathon pace, 5 minutes recovery.
Friday Distance - 4 to 7 miles
Saturday Distance - 2 to 5 miles
Sunday MLR - 10 to 12 miles, easy pace

Week 3 (50-60 MILES)JanUARY 13 - JanUARY 19
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 8 to 11 total. 3 x 2,000m at 10K pace, 3 minutes recovery.
Wednesday Distance - 3 to 5 miles
Thursday MLR - 10 to 12 miles
Friday Distance - 4 to 6 miles
Saturday Tempo - 8 to 10, with 30 to 40 minutes in the middle at marathon pace
Sunday Long Distance - 12 to 14, easy, steady pace

Week 4 (50-65 MILES)JanUARY 20 - JanUARY 26
Monday Rest Day - 0 to 4 miles
Tuesday Interval - 8 to 11 total. 2 x (4 x 800m) at 10K pace, 90 seconds recovery, 5 minutes recovery between sets.
Wednesday Distance - 6 to 8 miles
Thursday Tempo - 8 to 10, with 2 x 15 minutes in the middle at marathon pace, 5 minutes recovery.
Friday Distance - 4 to 6 miles
Saturday Distance - 6 to 9 miles
Sunday Long Distance - 16 to 18, with last 4 miles at marathon pace

Week 5 (45-65 MILES)JanUARY 27 - FEBRUARY 2
Monday Rest Day - 0 to 5 miles
Tuesday Interval - 7 to 10 total. 3-4 x (1,600m) at marathon pace, 3 minutes recovery.
Wednesday Distance - 4 to 6 miles
Thursday MLR - 10 to 12 miles
Friday Distance - 4 to 6 miles
Saturday Distance - 6 to 8 miles
Sunday Long Distance - 16 to 18 miles, easy pace

Week 6 (36-56 MILES)FEBRUARY 3 - FebRUARY 9
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 8 to 11 total. 1 mile-2 mile-1 mile at slightly slower than 10K pace, 4 and 7 minutes recovery.
Wednesday Distance - 4 to 6 miles
Thursday Tempo - 8 to 10, with 1 x 20 minutes & 1 x 10 minutes in the middle at marathon pace, 8 minutes recovery.
Friday Rest Day - 0 to 3 miles
Saturday Distance - 3 to 7 miles, easy day
Sunday Race - 10 miles to half marathon at marathon pace, 2 mile warm-up, and 1 to 2 mile cool down OR 15 to 17 miles with miles 3 through 13 at marathon pace

Week 7 (50-65 MILES)FebRUARY 10 - FebRUARY 16
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 7 to 10 total. 5 x 1,000m at 10K pace, 2 minutes recovery.
Wednesday Distance - 5 to 8 miles
Thursday MLR - 10 to 11 miles
Friday Distance - 4 to 6 miles
Saturday Distance - 5 to 8 miles
Sunday Long Distance - 18 to 20 miles, with last 4 miles at marathon pace

Week 8 (41-58 MILES)FebRUARY 17 - FebRUARY 23
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 8 to 10 total. 3 x (800m-600m-400m-200m) at 5K-10k pace, 1 minute recovery, 3-5 minutes between sets.
Wednesday Distance - 4 to 6 miles
Thursday Tempo - 8 to 10, with 2 x 15 minutes in the middle at marathon pace, 5 minutes recovery
Friday Distance - 4 to 6 miles
Saturday Distance - 3 to 7 miles
Sunday Race - 14 to 16 miles

Week 9 (47-62 MILES)FEBRUARY 24 - MARCH 2
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 7 to 10 total. 3 x 1,600m at 10K pace, 3 minutes recovery.
Wednesday Distance - 5 to 7 miles
Thursday MLR - 11 to 12 miles
Friday Rest Day - 0 to 3 miles
Saturday Distance - 6 to 7 miles
Sunday Long Distance - 18 to 20 miles, with miles 8 to 12 at marathon pace

Week 10 (48-68 MILES)MARCH 3 - MarCH 9
Monday Rest Day - 0 to 4 miles
Tuesday Interval - 8 to 10 miles total. 2 x (4 x 800m) at 10K pace, 90 sec recovery, 5 minutes recovery between sets.
Wednesday Distance - 5 to 8 miles
Thursday Tempo - 6 to 9 miles, with 2 x 15 minutes in the middle at marathon pace, 5 minutes recovery
Friday Distance - 5 to 8 miles
Saturday Distance - 6 to 9 miles
Sunday Long Distance - 18 to 20 miles, easy, steady pace

Week 11 (52-70 MILES)MarCH 10 - MarCH 16
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 7 to 10 miles total. 3 x (800m-600m-600m) at 5K pace, 90 seconds recovery, 5 minutes between sets.
Wednesday Distance - 5 to 8 miles
Thursday MLR - 10 to 11 miles
Friday Distance - 4 to 6 miles
Saturday Tempo - 6 to 10 miles, with 30 to 40 minutes in the middle at marathon pace
Sunday Long Distance - 20 to 22 miles, running miles 9 through 12 at marathon pace

Week 12 (42-62 MILES)MarCH 17 - MarCH 23
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 8 to 10 miles total. 3 x 2,000m at 10K pace, 3 minutes recovery.
Wednesday Distance - 5 to 8 miles
Thursday Tempo - 7 to 9 miles, with 1 x 20 minutes in the middle at marathon pace
Friday Distance - 5 to 8 miles
Saturday Tempo - 4 to 6 miles
Sunday Long Distance - 15 to 18 miles, running middle 3 miles at marathon pace

Week 13 (44-60 MILES)MarCH 24 - MarCH 30
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 7 to 9 miles total. 5 x 1,000m at 10K pace, 2 minutes recovery.
Wednesday Distance - 4 to 7 miles
Thursday MLR - 9 to 10 miles
Friday Distance - 4 to 7 miles
Saturday Tempo - 6 to 8 miles, with 1 x 15 minutes, and 1 x 10 minutes in the middle at marathon pace, 5 minutes recovery.
Sunday Long Distance - 14 to 16 easy, long run

Week 14 (41-59 MILES)MarCH 31 - APRIL 6
Monday Rest Day - 0 to 4 miles
Tuesday Interval - 8 to 11 miles total. 2 x (800m-600m-400m-200m) at 5K-10K pace, 1 minute recovery, 3-5 minutes between sets.
Wednesday Distance - 5 to 6 miles
Thursday Tempo - 8 to 10 miles, with 2 x 15 minutes in the middle at marathon pace, 5 minutes recovery.
Friday Distance - 4 to 6 miles
Saturday Distance - 5 to 8 miles
Sunday Long Distance - 12 to 14 miles

Week 15 (37-52 MILES)April 7 - APRIL 13
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 8 to 11 miles total. 1 mile-2 mile-1 mile at slightly slower than 10K pace, 4 and 7 minutes recovery.
Wednesday Distance - 5 to 8 miles
Thursday Tempo - 6 to 8 miles, with 1 x 15 minutes in the middle at marathon pace
Friday Distance - 4 to 6 miles
Saturday Distance - 4 to 6 miles
Sunday MLR - 10 miles, steady, easy pace

Week 16 (40-50 MILES)AprIL 14 - AprIL 21
Monday Rest Day - 0 to 3 miles
Tuesday Interval - 6 to 10 miles total. 2 x (3 x 800m) at 10K pace, 90 seconds recovery, 5 minutes
Wednesday Distance - 4 to 6 miles
Thursday Tempo - 4 to 6 miles
Friday Distance - 3 to 5 miles
Saturday Distance - 2 to 4 miles
Sunday Rest Day - 0 to 3 miles
Monday Boston Marathon. Good Luck!
B.A.A. Moment 2

1935 John A. Kelley