Marathon for Time/Effort for Intermediate to Advanced Runners


Training Plan Length: 20 weeks

Training Plan Intensity: Moderate

Hours per Week: 5-6

Workouts per Week: 8

About This Training Plan

Welcome to the Runners Without Limits Marathon Training plan for Intermediate to Advanced Runners. This 20 week program is designed to help you achieve a time-based goal, PR, or maybe even a qualifying time with moderate intensity runs.
When beginning this training plan, you should:
1) have completed a marathon training cycle and race within the last 2 years
2) have experience with speed work
3) have been averaging around 20 miles per week for the last 6 months.
4) be able to run or run/walk run for 2 hours in a single workout without too much trouble.
5) be able to commit to 20 weeks of training, including good rest, nutrition, hydration, and recovery practices.

Equipment needed:
Tracking Device: ie Garmin, Polar, Suunto, etc. that can track miles, time, and heart rate.
Foam Roller or other recovery device.
Resistance Bands for post-run strength.

What is included:
20 weeks of training leading up to your Marathon.
2 weeks post-Marathon for recovery in a separate plan, which you will have access to later.
Email Access to Coach Heather for questions at
Exclusive Videos for participants to include training tips, workout breakdowns, Runner’s Strength Sessions, and FAQs.

Happy Running!

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