Welcome, Intermediate Marathoner
Level: Intermediate
Duration & Snapshot: 16 Weeks • 5 Runs per Week
If you’ve already run a marathon or consistently log 30–60 km per week, this 16-week intermediate plan is for you.
Designed by Olympian runner Ilya Tyapkin, the program combines endurance, speed, and structured recovery to help you run a faster, stronger, and more controlled 42.2 km.
✅ Structured intervals (400m–2000m)
✅ Tempo runs & fartleks to improve threshold
✅ Progressive long runs with pace variation
✅ Recovery weeks to avoid burnout
The goal? Peak perfectly on race day without overtraining.
Training Plan Breakdown
The marathon plan is organized into clear phases:
- Adapt & Base (Weeks 1–4) → Establish mileage with easy runs, strides, and first intervals
- Build (Weeks 5–7) → Longer intervals (1–2 km), fartleks, and long runs up to 30 km
- Recovery (Week 8 & 12) → Lower mileage weeks to absorb training
- Sharpen (Weeks 9–10) → Race-pace intervals, tempo runs, and long runs of 28–32 km
- Peak (Weeks 11 & 14) → Highest mileage weeks, including a 35 km long run
- Taper (Weeks 15–16) → Reduced volume, sharpening speed before race day
By Week 16, you’ll be fresh, strong, and fully prepared for your marathon
Sample Week Preview
Here’s a snapshot of Week 10 (Sharpen Phase):
| Day | Session | Load |
|---|---|---|
| Monday | 12 km easy run | Medium |
| Tuesday | 3 km warm-up + drills + 6–8 × 2 km intervals (500m jogs) + 3 km cool-down | High |
| Wednesday | 10 km easy run | Medium |
| Thursday | 3 km warm-up + drills + 12 km tempo run + 3 km cool-down | High |
| Friday | Rest | — |
| Saturday | Long run: 30–32 km (easy–moderate–easy pacing) | High |
| Sunday | Rest | — |
Load = effort rating: Low (easy), Medium (controlled), High (challenging)
How Does the Training Plan Work?
This program combines varied sessions to push your fitness while keeping balance:
- Easy runs → Aerobic endurance and recovery
- Intervals (400m–2 km) → Speed endurance & pacing control
- Tempo runs → Boost lactate threshold and efficiency
- Fartleks → Playful speed changes for variety and strength
- Long runs (28–35 km) → Build physical and mental toughness
- Recovery weeks → Reduce fatigue so fitness can adapt
Every workout has purpose — no junk miles
What Paces Should I Train At?
As an intermediate runner, train using effort zones or heart rate:
- Easy runs → Conversational pace (RPE 3–4/10, ~60–70% max HR)
- Tempo runs → Comfortably hard (RPE 7/10, ~80–85% max HR)
- Intervals → Faster than marathon pace (85–90% effort) with recovery jogs
- Fartleks → Mix faster surges (~90%) with relaxed jogging
- Long runs → Mostly easy, with some segments at marathon pace
👉 Use the Pace Calculator to set target splits.
Coach’s Insight
“Intermediate runners thrive on structure. The key is knowing when to push and when to recover. Stick to the plan, keep easy runs truly easy, and you’ll arrive at the marathon start line with the strength and confidence to execute.”
— Ilya Tyapkin, Olympian Runner & Coach
Helpful Tools for Marathon Runners
- Race Day Checklist
- Nutrition for Runners
- Injury Prevention
- Calories Burned Calculator
- VO2 Max Calculator
Final Words
This 16-week intermediate marathon plan is built to help you run faster, stronger, and smarter than ever before. By balancing speed, endurance, and recovery, you’ll step onto the start line ready to chase your best marathon yet.
Remember:
- Easy days make hard days count
- Recovery weeks are where you grow
- Trust the taper — it works
Your strongest marathon finish is waiting. Go claim it 💪
⚠️ Disclaimer: This plan is for general informational purposes only and should not replace medical advice. Always consult your doctor before starting a new program .
