Training - Marathon Intermediate

Marathon Event Training Program

12 Week Marathon Training Program Train for your next Marathon with our new Marathon Intermediate Training Program. If you already feel comfortable running moderate to long distances, this program is just for you. This program contains a mix of map, time, and distance based workouts. Certain days you will be assigned a specific number of miles to complete, other days you will complete a specific amount of time. The totals at the end of the week will reflect the amount of work you completed both in miles and in minutes. You can learn about the different workouts in the descriptions below. General Aerobic walk/run: General Aerobic walk/run. This is a standard, moderate effort run/walk. The intention of this type of walk/run is to build your overall aerobic conditioning through boosting your training volume. Cross Training: Cross training can be weight training, plyometrics, pilates, yoga, etc. For free daily cross training workouts visit iFit Daily. REST: Sleep, hydration and good nutrition are all key ingredients of the recovery process. The better you recover, the more you will get out of future workouts and the more you will improve. Hill Intervals: Hill intervals are designed to increase power and running economy while improving form. These hills should be completed at 80%-90% effort with a full recovery in between. Speed Intervals: Speed Interval walk/runs improve leg speed and running form. Speed intervals should be done after a thorough warm-up and should be concluded with a thorough cool down. Make sure you are almost completely recovered before you repeat a sprint interval. Tempo Walk/Run: These walk/runs provide a strong stimulus to improve your lactate threshold. Why would you want to do that? By improving your lactate threshold, you increase the body’s ability to clear lactic acid from the muscle. This results in improved speed and endurance. A portion of these walk/runs should be performed just below your desired race pace. This run should be "comfortably hard". Recovery Walk/Run: Slow paced recover walk/runs. You should be able to hold a conversation during these workouts. This program was designed by iFit Head Master Trainer, Natalie Vetica.

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  • 3.0 miles
    131.2 ft.
    451 cal.
  • 3.0 miles
    174.4 ft.
    451 cal.
    General Aerobic 3 mile run in Raleigh, North Carolina.
  • 5.0 miles
    251.4 ft.
    746 cal.
  • 6.0 miles
    0.0 ft.
    901 cal.
    6 mile long run of the week.
  • 4.0 miles
    0.0 ft.
    601 cal.
  • 2.0 miles
    0.0 ft.
    300 cal.
    4X15 second sprint efforts
  • 5.0 miles
    24.5 ft.
    757 cal.
  • 9.0 miles
    0.0 ft.
    1,352 cal.
    9 mile long run of the week
  • 6.0 miles
    0.0 ft.
    901 cal.
  • 2.5 miles
    116.2 ft.
    389 cal.
    6 X 20 second climbs
  • 4.0 miles
    174.6 ft.
    607 cal.
  • 11.0 miles
    0.0 ft.
    1,652 cal.
    11 mile long run of the week
  • 7.0 miles
    272.2 ft.
    1,055 cal.
  • 2.5 miles
    0.0 ft.
    375 cal.
    5X20 second sprint efforts
  • 6.0 miles
    181.1 ft.
    901 cal.
  • 12.0 miles
    0.0 ft.
    1,802 cal.
    12 mile long run of the week
  • 8.0 miles
    898.4 ft.
    1,215 cal.
  • 3.0 miles
    145.2 ft.
    467 cal.
    6 X 25 second climbs
  • 7.0 miles
    799.4 ft.
    1,066 cal.
  • 14.0 miles
    0.0 ft.
    2,103 cal.
    14 mile long run of the week
  • 9.0 miles
    162.4 ft.
    1,354 cal.
  • 3.0 miles
    0.0 ft.
    451 cal.
    6X25 second sprint efforts
  • 7.0 miles
    0.0 ft.
    1,051 cal.
  • 17.0 miles
    0.0 ft.
    2,553 cal.
    17 mile long run of the week
  • 10.0 miles
    0.0 ft.
    1,502 cal.
  • 3.5 miles
    174.2 ft.
    546 cal.
    6 X 30 second climbs
  • 7.0 miles
    315.7 ft.
    1,051 cal.
  • 20.0 miles
    0.0 ft.
    3,004 cal.
    20 mile long run of the week
  • 8.0 miles
    0.0 ft.
    1,202 cal.
  • 3.5 miles
    0.0 ft.
    526 cal.
    6X30 second sprint efforts
  • 8.0 miles
    376.0 ft.
    1,218 cal.
  • 15.0 miles
    0.0 ft.
    2,253 cal.
    15 mile long run of the week
  • 8.0 miles
    0.0 ft.
    1,202 cal.
  • 4.0 miles
    283.4 ft.
    634 cal.
    8 X 35 second climbs
  • 7.0 miles
    537.3 ft.
    1,058 cal.
  • 22.0 miles
    0.0 ft.
    3,304 cal.
    22 mile long run of the week
  • 13.0 miles
    951.4 ft.
    1,958 cal.
  • 4.0 miles
    0.0 ft.
    601 cal.
    7X30 second sprint efforts
  • 9.0 miles
    680.6 ft.
    1,362 cal.
  • 18.0 miles
    0.0 ft.
    2,704 cal.
    18 mile long run of the week
  • 10.0 miles
    0.0 ft.
    1,502 cal.
  • 3.0 miles
    174.2 ft.
    471 cal.
    6 X 30 second climbs
  • 9.0 miles
    1,106.4 ft.
    1,343 cal.
  • 13.0 miles
    0.0 ft.
    1,953 cal.
    13 miles long run of the week
  • 5.0 miles
    0.0 ft.
    751 cal.
  • 4.0 miles
    322.4 ft.
    622 cal.
  • 3.0 miles
    102.6 ft.
    453 cal.