Marathon Intermediate 16 Week Program

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For the newer marathoner who is seeking a more competitive performance

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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!
B.A.A. Moment 1

2010 - The Hoyts

When many think of the Boston Marathon, they think of Team Hoyt, the father/son team of Dick and Rick who have participated in their unique way 28 times. Dick was 69 at the 2010 Boston Marathon.

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