Marathon Intermediate 16 Week Program

Marathon Course Map

Boston Marathon Map

Marathon Weekend

Marathon Weekend

For the newer marathoner who is seeking a more competitive performance

Week 1 (33-43 MILES)	DECEMBER 24 - DECEMBER 30
Monday	Distance - 3 to 5 miles
Tuesday	Tempo - 6 to 8, 1 x (5,000m) at marathon tempo
Wednesday	Distance - 3 to 6 miles
Thursday	Tempo - 6 to 8, 3 x (1,000m) at marathon tempo, 4 minutes recovery.
Friday	Distance - 3 to 6 miles
Saturday	Distance - 2 to 5 miles
Sunday	MLR - 10 to 12 miles, easy paced

Week 2 (34-52 MILES)	DECEMBER 31 - JanUARY 6
Monday	Rest Day - 0 to 3 miles
Tuesday	Interval - 7 to 9, 3 x (800m-600m-600m) at 5K effort, 90 seconds recovery, 4 minutes between sets.
Wednesday	Distance - 4 to 7 miles
Thursday	Tempo - 7 to 9, 2 x 15 minutes at marathon tempo, 5 minutes recovery.
Friday	Distance - 4 to 7 miles
Saturday	Distance - 2 to 5 miles
Sunday	MLR - 10 to 12 miles, easy paced

Week 3 (50-60 MILES)	JanUARY 7 - JanUARY 13
Monday	Rest Day - 0 to 3 miles
Tuesday	Interval - 8 to 11, 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, 30 to 40 minutes continuous run at marathon tempo.
Sunday	Long Distance - 12 to 14, easy, steady paced

Week 4 (50-65 MILES)	JanUARY 14 - JanUARY 20
Monday	Rest Day - 0 to 4 miles
Tuesday	Interval - 8 to 11, 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, 2 x 15 minutes at marathon tempo, 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 marathin tempo

Week 5 (45-65 MILES)	JanUARY 21 - JanUARY 27
Monday	Rest Day - 0 to 5 miles
Tuesday	Interval - 7 to 10, 3-4 x (1,600m) at marathon tempo, 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 paced

Week 6 (36-56 MILES)	JanUARY 28 - FebRUARY 3
Monday	Rest Day - 0 to 3 miles
Tuesday	Interval - 8 to 11, 1 mile-2 mile-1 mile at slightly slower than 10K effort, 4 and 7 minutes recovery.
Wednesday	Distance - 4 to 6 miles
Thursday	Tempo - 8 to 10, 1 x 20 minutes& 1 x 10 minutes at marathon tempo, 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 tempo, 2 mile warm-up, and 1 to 2 mile cool down or 15 to 17 miles with miles 3 through 13 at marathon tempo

Week 7 (50-65 MILES)	FebRUARY 4 - FebRUARY 10
Monday	Rest Day - 0 to 3 miles
Tuesday	Interval - 7 to 10, 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 11 - FebRUARY 17
Monday	Rest Day - 0 to 3 miles
Tuesday	Interval - 8 to 10, 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, 2 x 15 minutes at marathon tempo, 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 18 - FebRUARY 24
Monday	Rest Day - 0 to 3 miles
Tuesday	Interval - 7 to 10, 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 tempo

Week 10 (48-68 MILES)	FEBRUARY 25 - MarCH 3
Monday	Rest Day - 0 to 4 miles
Tuesday	Interval - 8 to 10, 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, 2 x 15 minutes at marathon tempo, 5 minutes recovery
Friday	Distance - 5 to 8 miles
Saturday	Distance - 6 to 9 miles
Sunday	Long Distance - 18 to 20 miles, easy, steady paced

Week 11 (52-70 MILES)	MarCH 4 - MarCH 10
Monday	Rest Day - 0 to 3 miles
Tuesday	Interval - 7 to 10, 3 x (800m-600m-600m) at 5K effort, 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, 30 to 40 minutes continuous run at marathon tempo
Sunday	Long Distance - 20 to 22 miles, running miles 9 through 12 at marathon tempo

Week 12 (42-62 MILES)	MarCH 11 - MarCH 17
Monday	Rest Day - 0 to 3 miles
Tuesday	Interval - 8 to 10, 3 x (2,000m) at 10K pace, 3 minutes recovery.
Wednesday	Distance - 5 to 8 miles
Thursday	Tempo - 7 to 9, 1 x 20 minutes at marathon tempo
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 tempo

Week 13 (44-60 MILES)	MarCH 18 - MarCH 24
Monday	Rest Day - 0 to 3 miles
Tuesday	Interval - 7 to 9, 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, 1 x 15 minutes, and 1 x 10 minutes @ marathon tempo, 5 minutes recovery.
Sunday	Long Distance - 14 to 16 easy, long run

Week 14 (41-59 MILES)	MarCH 25 - MARCH 31
Monday	Rest Day - 0 to 4 miles
Tuesday	Interval - 8 to 11, 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, 2 x 15 minutes at marathon tempo, 5 minutes recovery. Friday Distance 4-6
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 1 - APRIL 7
Monday	Rest Day - 0 to 3 miles
Tuesday	Interval - 8 to 11, 1 mile-2 mile-1 mile at slightly slower than 10K effort, 4 and 7 minutes recovery.
Wednesday	Distance - 5 to 8 miles
Thursday	Tempo - 6 to 8, 1x15 minutes at marathon tempo
Friday	Distance - 4 to 6 miles
Saturday	Distance - 4 to 6 miles
Sunday	MLR - 10 miles, steady, easy paced

Week 16 (40-50 MILES)	AprIL 8 - AprIL 15
Monday	Rest Day - 0 to 3 miles
Tuesday	Interval - 6 to 10, 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!

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