Intermediate Marathon Training Plan: 16 Weeks to Your Best Finish
Photos by Marques Jackson Photography.
By Marnie Kunz,
USATF- RRCA-certified run coach, NASM-certified trainer
Ready to take your marathon training to the next level? As a certified running coach and founder of Runstreet, I designed this 16-Week Intermediate Marathon Training Plan to help busy runners like you balance speed work, long runs, and recovery—so you can train smarter, avoid burnout, and crush your goals on race day. Whether you’re aiming for a new personal record or building on your first marathon experience, an intermediate marathon training plan can give you the structure and strategy you need to succeed. From long runs and speed workouts to suggested strength training workouts and coaching tips, my comprehensive marathon training program will help you run your best marathon yet.
Who Is an Intermediate Runner?
Running level is subjective, so you may be wondering if you’re an intermediate runner. If you have raced before and can run at least 6 miles, you can follow this training plan. This intermediate marathon training plan is designed for runners who:
Run regularly (at least 3 to 4 days per week)
Can run 6 miles without walking
Can dedicate at least 4 days a week (or up to 6 days if you prefer more) to training
Have run a long distance race before (at least a 5K or 10K race)
If you’re still working on building up to running a 10K (6.2 miles), check out our 10K training plans in the Runstreet Training Center to build your endurance base before beginning this marathon training program.
Why You Need a Structured Marathon Training Plan
As a longtime runner and coach, I have seen many runners follow different training strategies, from winging it with no training plan to following a detailed program to a T. And even though I recommend a plan for race training of all distances, for the marathon, a training plan is especially important. Without a plan, it’s easy to miss workouts and skip crucial steps that will give you the physical endurance and mental strength you need to conquer a marathon. You’re much less likely to cross the finish line for a marathon with no training plan in place.
A coach-designed marathon plan can weave in coaching concepts like progressive overload, pace goals, speed training, and mental strategies. For experienced runners, an intermediate marathon training plan can keep you on track with your easy and hard workouts and help prevent common mistakes like overtraining or not dialing into your goal pace. You’ll learn to run at a comfortable pace for your easy runs while pushing yourself during speed workouts and long runs. Knowing when to dial it back and when to push harder is one of the most valuable skills you’ll develop during this 16-week journey.
A coach-designed training plan also makes better use of your training time. Rather than second-guessing each run, you’ll know exactly what to do each day. This focus helps busy runners stay consistent while balancing work, family, and life.
Benefits of a Structured Marathon Plan:
A good training plan will help you meet your marathon goal.
Takes the guesswork out of training—just show up and follow the workouts.
Builds your endurance gradually, reducing injury risk.
Prepares your body and mind for the challenge of running 26.2 miles.
Teaches you pacing strategies, so you can run strong from start to finish.
I created the 16-Week Intermediate Training Plan to give runners like you the training program, structure, and coaching tips that will help you succeed on race day. With long runs, speed workouts, strength training workouts, and coaching insights for the marathon, you’ll have everything you need to put your best foot forward on race day.
What’s Included in the Runstreet 16-Week Intermediate Marathon Training Plan?
This plan isn’t just a mileage chart, it’s a comprehensive marathon program that trains your body and mind for marathon success.
Weekly mileage that builds progressively to avoid overtraining
Long run progression to prepare for race-day endurance
Speed workouts like tempo runs and intervals to improve pace
Recovery and cross-training days for balanced fitness
Strength training workouts (no equipment needed) to prevent injuries
Tapering guidance to help you peak at the right time
This plan is flexible for runners with limited training time. You can choose from 4- to 6-day-per-week schedules and adjust as needed to fit your lifestyle.
Ready to train for a marathon? Kickstart your journey with Week 1 of my 16-week marathon training plan — free when you sign up by email! This plan is designed for beginner to intermediate runners and includes long runs, recovery runs, and speed workouts to help you reach your goals.
💪 Want the complete 16-week plan with professional coaching tips, race-day strategies, and detailed guidance? Get it here.
Sample Intermediate Marathon Training Schedule (Week 1 Example)
Here is the first week of training from my 16-week plan, with the option to run 4 days a week or 5:
Get the complete Week 1 workout free — just sign up by email here.
Week 1
Day 1 / Monday: Base run at a comfortable pace
Day 2 / Tuesday: Base run + strength training
Day 3 / Wednesday: Rest
Day 4 / Thursday: Base run + strength training
Day 5 / Friday: Light base run at an easy pace (or rest day)
Day 6 / Saturday: Long run
Day 7 / Sunday: Rest
As you progress with the marathon plan, you’ll have speed workouts like tempo runs to help you tap into your best marathon pace. The plan also includes specific bodyweight exercises for runners that will help you improve your running form while boosting your injury prevention.
If you want even more speed training options, you can add our 10 Best Speed Workouts for interval training workouts that will help you hit your target marathon race pace.
🏃♀️ Want to see what the plan is like before committing?
Try Week 1 free — just sign up by email here.
🔥 Ready to go all in? Download the complete 16-week training plan with pacing charts, cross-training tips, and more:
👉 Get the full marathon plan now.
Top Tips for Intermediate Marathon Runners
Track Your Workouts
Use a running watch, a GPS fitness tracker, or running app to track your runs. This will allow you to see your pace and distance and keep you on track for your marathon pace goals.
Related: Garmin Forerunner 55 Running Watch Review
Master Your Pacing
When you’re following an intermediate marathon training plan, small adjustments can make a big difference in your performance and recovery. One of the most important skills to master is pacing. Many intermediate runners have the endurance base to finish strong, but struggle with going out too fast. Practice negative splits during long runs - starting at a slower pace and gradually increasing speed - to build confidence and teach your body to conserve energy for the final miles of your race.
Related: 10 Long Run Tips from a Run Coach
Nail Your Fueling Strategy
Fueling is also crucial for intermediate runners. Experiment during your long runs with different gels, chews, or hydration strategies so you know exactly what your stomach can handle on race day. A good rule of thumb is to take in 30 to 60 grams of carbohydrates per hour during efforts lasting longer than 90 minutes.
Related: What to Eat Before a Long Run
Do Strength and Mobility Work
Don’t forget to incorporate strength and mobility work into your weekly routine. The Runstreet 16-Week Marathon Training Plan includes bodyweight strength training workouts to complement your running program. Adding just two sessions per week of targeted strength training can improve running economy and help prevent common injuries.
Also, check out these 10 Drills to Become a Better Runner for more mobility work you can do to improve your running form and efficiency.
Prioritize Recovery
Your body gets stronger during rest, not just training. This plan includes cutback weeks to allow recovery. Listen to your body and don’t hesitate to swap a run for cross-training or rest if needed. Staying consistent is more important than perfection.
To avoid burnout during your training cycle, listen to your body and embrace recovery. When you’re training, don’t hesitate to swap a run for cross-training or rest if you’re feeling run down. Staying consistent and healthy is more important than hitting every single mile on your plan.
Related: 10 Tips for Better Muscle Recovery
Frequently Asked Questions (FAQs)
How many weeks should an intermediate marathon training plan be?
An intermediate marathon training plan can vary in duration, depending on your fitness level and running goals. A good length for more intermediate runners is 16 weeks for four months of training with long runs, speed workouts, and base runs.
What is the weekly mileage for intermediate marathon runners?
This can also vary depending on how far you are into training and how many training sessions you do per week. You may start with 20 miles a week and build up to 35 miles in your peak training weeks, but the exact numbers will vary depending on your running experience and training plan.
How do I know if I’m ready for an intermediate marathon plan?
Novice runners have never run a marathon before. If you have run a marathon or if you run regularly (at least 4 days per week) and can run for at least 6 miles without stopping, you can follow this 16-Week Intermediate Marathon Training Plan.
Can intermediate runners train for a marathon in 16 weeks?
Yes, this is a good benchmark for most intermediate runners as it gives you time to build up your long runs, add speed workouts, and do enough base training to prepare your body for the marathon.
Should I include strength training in my marathon plan?
Yes, definitely! Strength training helps your muscles get stronger so they can carry you through the challenge of running a full marathon. Strength training also helps with injury prevention and with improving speed.
Why Choose My 16-Week Intermediate Marathon Training Plan?
As a certified running coach and longtime marathoner, I know firsthand how challenging it can be to balance training with a busy life. I’ve designed this 16-Week Intermediate Marathon Training Plan with real runners in mind—whether you’re chasing a PR or simply want to feel strong and confident on race day.
What sets this plan apart? It’s customizable and realistic, with flexible schedules that fit around work, family, and life’s curveballs. You’ll get a proven mix of speed work, long runs, recovery days, and cross-training to keep you progressing without burning out. Plus, I include tips for mindset, running, and strength training to support you every step of the way.
“I was looking for a marathon training plan that would challenge me without feeling overwhelmed, and this was exactly what I needed. The mix of speed workouts, long runs, and recovery days kept me motivated and injury-free. I crossed the finish line feeling strong and even ran a PR!” - Runstreet client Dahlia
Ready to train smarter and crush your marathon goals?
👉 Get the 16-Week Marathon Plan Now
Run Your Best Marathon
A structured training plan can make all the difference between just getting to the finish line and running your strongest marathon yet. With the right balance of speed work, long runs, recovery, and strength training, you’ll build the endurance and confidence to crush your goals without burning out.
Ready to train smarter? Grab your 16-Week Intermediate Marathon Training Plan now and let’s make this your best marathon yet!
Related: 15 Most Scenic Marathons in the World to Add to Your Bucket List, Boston Marathon Race Guide + Tips
Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
