A full 26.2 mile race is certainly a major undertaking, and one that many people never complete even once in a life time. If you’re reading this post, though, you’re likely a regular runner that’s looking to tackle the marathon distance again – and that’s awesome! This 12 week marathon training plan for intermediate runners is ideal for improving your marathon pace and achieving those PRs.
This plan was produced in partnership with the coaches over at Multisport Mastery – find more details for them at the bottom of the post, and if you’re looking for individualized help as an intermediate or advanced athlete, definitely give them a shout.
Here’s everything you need to know about this intermediate 12 week marathon training plan:
Feel free to scroll to the bottom of this post to view and print the training plan, but be sure to read over these important tips before starting it:
Who is this training plan for?
This plan is designed for intermediate runners who have completed at least one marathon recently, and are looking to improve upon their performance.
As different athletes have different definitions of “intermediate”, let your own intuition guide you when it comes to using this plan. We’ve provided some suggestions as far as intermediate runners who may be on different sides of the spectrum (i.e those who are more on the advanced side versus those who are more on the newer-intermediate side) when it comes to cross training versus rest on Mondays, and the long run structure on Saturdays.
But above all, the plan should be something that seems challenging yet attainable given your current fitness level. If you consider yourself an intermediate athlete but this plan seems too difficult, consider looking at one of our beginner plans and adding in an additional speedwork day instead.
Is this plan good for beginners?
This plan is not designed for true beginners, as there is a considerable amount of speedwork involved.
Instead, beginners can opt to use either the 6 month marathon training plan or the 20 week marathon training schedule – both include a far more gradual increase in mileage and less speedwork to keep beginners injury-free.
What level of fitness do I need to start?
Athletes should be regularly running a minimum of 25 miles per week with a comfortable long run of at least 10-12 miles prior to beginning this plan.
*Disclaimer: I am not a physician; check with your doctor prior to starting any new exercise program.
What is the time commitment for this intermediate marathon training schedule?
The plan is designed to help you get from a solid running base to peak marathon condition in 12 weeks.
It includes 5 run workouts each week with an optional cross-training day on Mondays. Mid-week runs range from 20 minutes to approximately 90 minutes. Weekly long runs range from 8 miles to 20 miles.
Your Weekly Schedule
Your week is broken down as follows:
- Monday – Rest or cross training
- Tuesday – Track speed workouts
- Wednesday – Easy runs
- Thursday – “Strength Runs” – Hills, Pace, or Tempo Runs
- Friday – Rest
- Saturday – Long runs
- Sunday – Easy runs
Workout Descriptions:
Here are the descriptions you’ll see on the 12 week intermediate marathon training schedule so you’ll know how to complete each workout:
CROSS TRAINING workouts – For the purposes of this training plan, cross training should be low-intensity/low-impact exercise such as gentle yoga, easy cycling, or swimming to promote recovery.
EZ Runs – Just like it sounds, these runs should be easy and comfortably paced. Aim to complete them around 60-90 seconds slower than your goal marathon pace. Don’t try to “fit in” more speedwork. These easy runs are necessary to promote recovery and training adaptations.
PACE runs – These should be done at your goal marathon pace, and should start with 10-15 minutes of easy running to warm up, along with 10-15 minutes of easy running to cool down.
TEMPO runs – These should be done around 30 seconds faster than your goal marathon pace, and should start with 10-15 minutes of easy running to warm up, along with 10-15 minutes of easy running to cool down.
HILL repeats – After a warm up of 10-15 minutes of easy running, run up a hill for 60 seconds, walk back down, run easy for 2 minutes. This is one rep. Repeat as indicated in the schedule and cool down with 10-15 minutes of easy running.
TRACK workouts – On the Tuesday track workouts, you’ll notice a few different connotations listed specific to these runs. These include:
- Mile Pace = pace from a recent mile time trial
- 5K Pace = recent 5K race pace
- 10K Pace = recent 10K race pace
- HM Pace = recent 13.1 race pace
- R = Rest interval
- Descend = start easy and get faster each rep
Long Run Breakdown – The image of the plan below includes the total long run mileage. You can do this mileage as-is, or you can follow the plan as our coaches wrote it with the following pacing strategies. (Note that negative split = run the second half faster than the first half, and you’ll find all the other pacing details above).
- Week 1: 4 miles EZ/ 3 miles PACE/1 mile EZ/3 miles PACE/1 mile EZ (12 miles)
- Week 2: 5 miles EZ/3 miles PACE/1 mile EZ/1 mile PACE/1 mile TEMPO/2 miles EZ (13 miles)
- Week 3: 14 miles Negative Split
- Week 4: 10 miles all EZ
- Week 5: 5 miles EZ/2 miles PACE/1 mile EZ/1 mile PACE/1 mile TEMPO/5 miles EZ (15 miles)
- Week 6: 4 miles EZ/3 miles PACE/2 miles EZ/3 miles PACE/4 miles EZ (16 miles)
- Week 7: 14 miles Negative Split
- Week 8: 10 miles EZ/6 miles descend by 10 sec. per mile each mile/2 miles EZ (18 miles)
- Week 9: 5 miles EZ/4 miles PACE/2 miles EZ/4 miles PACE/3 miles EZ/2 miles PACE (20 miles)
- Week 10: 4 miles EZ/ 3 miles PACE/1 mile EZ/3 miles PACE/1 mile EZ (12 miles)
- Week 11: 3 miles EZ/1 mile PACE/1 mile EZ/1 mile PACE/2 miles EZ (8 miles)
- Week 12: No long run – race prep with 4X(3:30 EZ/1 min. build/:30 fast)
Training Plan Modifications
Depending on where you are in your running journey, you may want to slightly modify this schedule to fit your needs. If you picture a pendulum, this schedule leans towards intermediate athletes who may fall more towards the advanced side.
Of course, there are also plenty of runners that would classify themselves as intermediate but perhaps aren’t ready for the full intensity of this plan. Maybe most of your training has been at a relatively easy intensity. In that case, here are a few modifications you might consider:
- Mondays include an optional cross training day, but some athletes will want to utilize this as a full rest day.
- The long runs include some pace-based work. For athletes on the lower intensity intermediate level, do not worry about the alternating between EZ versus PACE/TEMPO (as shown below). Instead, just complete the miles as listed at an EZ pace.
Warm Ups, Cool Downs, and Stretching:
Remember, all of your Tuesday track workouts and Thursday “strength run” workouts (hills, pace, tempo) should begin with 10-15 min. of easy running to warm up, followed by the Main Set as indicated in the schedule, and conclude with 10-15 minutes of easy running to cool down.
Stretch after your runs. If you struggle with tight muscles on a regular basis, consider adding foam rolling.
12 Week Marathon Training Plan for Intermediate Runners
There you have it! All the key info you need to know to rock your next marathon.
This plan was produced in partnership with Multisport Mastery. Multisport Mastery specializes in individualized performance plans for multisport athletes of all abilities. Whether your goal is to run a marathon, compete in a triathlon, ride in a week-long cycling event or finish an Ironman, they offer customized coaching to bring out the best in each athlete no matter who you are or where you want to go.
Share with me: Which marathon are you currently training for? What’s the PR you’d love to achieve? If you used this intermediate 12 week marathon training plan – what’d ya think?
- Healthy Rice Cake Topping Ideas (From a Dietitian) - March 7, 2025
- Cinnamon Roll Date Smoothie - March 5, 2025
- 10 Breakfasts with 30 Grams of Protein (Recipes Included!) - March 4, 2025
Hi Chrissy,
Want to thank you for posting this plan. I followed it in preparation for the Chicago marathon and needed a 12 week plan after completing a triathlon in July.
This is the first time I followed a plan to the letter. I found it really effective and manageable. Pleased to say I knocked 12 mins off my PB (and broke 4:00 hours for the first time).
Thanks again. Highly recommend this plan.
Cheers!
Way to go Rob! Glad to hear that you have a new PR to add to the books. Nice work!!!
I also used this plan to get me to the start line of the Chicago marathon this year! I had run the Kona marathon at the end of June, but I basically took a break the whole month of July. My goal was to break 4:15, and I did- 4:14:34!
I didn’t follow it perfectly as I only run 4 times per week. I think one of the most beneficial parts to me was the long runs- I’ve usually just gone out and run the distance at an easy pace. I love how this one incorporated different aspects to keep me engaged, as well as gave me benchmarks to look forward to throughout the run. Almost all of my long runs ended up being on a treadmill- and I added to the longest one to make it 22 miles (with the last two miles being interval walk/run).
This plan helped me get a 25 minute PR from Chicago the year before! Thanks for giving this free tool!
Do you happen to have something similar for a half marathon? I’m hoping to get a sub-2 hour this year although my main focus is changing to incorporate swim and cycling in a couple of months.
I’m so glad the plan was helpful and that you ended up with a PR! 🙂 The only half marathon plan that I have up on the site right now for more experienced runners is this 6 week version – https://www.snackinginsneakers.com/6-week-half-marathon-training-schedule/ – though you could definitely extend it out backwards a bit to get to a 8-12 week plan, depending on what you’re currently doing for training now. Hoping to get some more intermediate and advanced plans up on the site soon though!
Hi Chrissy, thanks for this excellent post! Could you elaborate more about the “Descend” training on Tuesdays? In the text of the post you indicate that each set of reps should start out slow, then ramp up. If so, why is it called “Descend” instead of something like “Ascend”? Thanks! -Bill.
Hi Bill! So think of descend as in the time it takes you to do each lap – the amount of time is descending 🙂 (even though your speed is ascending, haha). So for the week 2 track workout, run laps 1-4 easy, run laps 5-8 moderate, and run laps 9-12 at a tough pace. Does that make sense?
Chrissy, I really like the way that you have put this plan together. I was targeting the Chicago Marathon 2020 but have switched to the Rehoboth Beach Marathon because… well, it’s 2020 and there is no Chicago Marathon. Can you clarify your week 3, Tuesday 4X1 Mile PACE workout? Is it 4 one mile intervals at “Mile Pace” as described in the Track Workouts section or is it 4 one mile intervals at PACE [marathon target pace]? Thanks – Frank
Great question. I should fix the graphic to clarify this. 🙂 If you see PACE (capital letters), it is goal marathon pace. If you see “Mile Pace” it is your best mile pace.
So for week 3 (4×1) and week 6 (5×1) that should be goal marathon pace. Depending on your previous fitness experience and training, you could bring that down about 15 seconds faster than goal marathon pace for an added challenge.
Hi Chrissy and thank you for your great plan!
Can you please clarify what do you mean as “1 min. build” at Week 12: No long run – race prep with 4X(3:30 EZ/1 min. build/:30 fast)?
Thank again for this excellent training plan!
Sure thing! It just means you go from running 3:30 at an EZ pace to gradually ramping up your pace over that 1 minute to reach your fast sprint pace at the end of the minute, which you’ll maintain for that last 30 seconds. Does that make sense?
Chrissy, I want to thank you for your training plan. The December race that I was targeting got cancelled so I jumped into another race with four days notice, coming off of a 20 mile long run in the middle of your training plan. Clearly, three days was not ideal tapering. 🤪. But, thanks to your plan I felt ready and still posted a 3:05 for my first marathon. Thanks again. Today, is day one of training for a spring marathon!
I’m so glad you had a great first marathon!! Way to go on a 3:05 – speedy fast! 🙂
Thank you for this plan! It looks like a great one to use! Can you share what supplements you used to fuel. What did you eat before race and timing. Thanks again!
Hi Linda – You’re very welcome! As far as fueling – generally it’s smart for athletes to eat an easily digestible, carb rich breakfast around 2-3 hours before the event, with moderate protein and low fat and fiber. During a race, most athletes will aim for 30-60 grams of carbohydrate per hour, which can come in the form of gels, blocks, jelly beans/sweedish fish, sports drinks (for some of the fuel), bananas, raisins, etc. This post about half marathon fueling should help; the same concepts apply to the marathon: https://www.snackinginsneakers.com/half-marathon-fueling/
*not individualized advice, for informational purposes only.*
My friend and I decided about 12 weeks out to do a marathon last fall and used your training plan. We had a good base and followed the schedule pretty strictly but didn’t add the pace changes during the long runs. We both really enjoyed our training, felt prepared, stayed injury free and had strong races. Both of us had done marathons before but this was each of our first in a decade and post kids. Thanks for putting out a great plan that helped us reach our goal!
Way to go Mary! So glad you found the plan helpful to reach your goal. 🙂
Hello,
Is it ok to do the days out of order and to be different each week? I’m a nurse and my schedule changes each week.
Thanks!
For the most part yes, but I’d recommend a) you keep an easy or rest day between the track and hill/tempo workouts, and b) you keep the long runs around a week apart (i.e. don’t do a long run Saturday and another Wednesday). Hope that helps! 🙂
I just wanted to share that I used your 12 week marathon training plan and I absolutely loved it. It truly helped so much having a plan and taking the thinking out of the already hard task of physically and mentally preparing for a marathon. I successfully completed my first with your help! I raced in the Chicago marathon this year, on 10/9/22. My first goal was to finish, second to finish strong and confident and third goal was to be somewhere under 5 hours. I completed all of those goals with room to spare! Thank you so much and will continue to use your plans in the future!!
Way to go Darlene! So glad you were able to finish your marathon and hit all your goals! That’s an amazing accomplishment.