MarathonIntermediate12 weeks

Marathon Strength Training Plan

Complement your running with this strength training program designed specifically for marathon runners.

Note: This training plan is AI-generated and pending expert review. Always consult a qualified running coach or physician before starting any training program.

Distance

Marathon

Duration

12 weeks

Level

Intermediate

Goal Time

Finish strong

Training Schedule

12-week progressive plan with recovery weeks and taper

Week 1

Base Building30 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	7
Wed	Easy run	8
Thu	Rest or cross-train	—
Fri	Easy run — easy pace	7
Sat	Long run — easy pace	8
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

7 mi

WedEasy run

8 mi

ThuRest or cross-train

—

FriEasy run — easy pace

7 mi

SatLong run — easy pace

8 mi

SunRest

—

Week 2

Base Building31 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	7
Wed	Easy run	8
Thu	Rest or cross-train	—
Fri	Easy run — easy pace	7
Sat	Long run — easy pace	9
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

7 mi

WedEasy run

8 mi

ThuRest or cross-train

—

FriEasy run — easy pace

7 mi

SatLong run — easy pace

9 mi

SunRest

—

Week 3

Base Building33 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	7
Wed	Easy run	8
Thu	Rest or cross-train	—
Fri	Easy run — easy pace	7
Sat	Long run — easy pace	11
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

7 mi

WedEasy run

8 mi

ThuRest or cross-train

—

FriEasy run — easy pace

7 mi

SatLong run — easy pace

11 mi

SunRest

—

Week 4

Building26 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	6
Wed	tempo run	7
Thu	Rest or cross-train	—
Fri	Easy run — easy pace	6
Sat	Long run — easy pace	7
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

6 mi

Wedtempo run

7 mi

ThuRest or cross-train

—

FriEasy run — easy pace

6 mi

SatLong run — easy pace

7 mi

SunRest

—

Week 5

Building39 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	8
Wed	tempo run	9
Thu	Rest or cross-train	—
Fri	Easy run — easy pace	8
Sat	Long run — easy pace	14
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

8 mi

Wedtempo run

9 mi

ThuRest or cross-train

—

FriEasy run — easy pace

8 mi

SatLong run — easy pace

14 mi

SunRest

—

Week 6

Building41 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	8
Wed	tempo run	9
Thu	Rest or cross-train	—
Fri	Easy run — easy pace	8
Sat	Long run — easy pace	16
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

8 mi

Wedtempo run

9 mi

ThuRest or cross-train

—

FriEasy run — easy pace

8 mi

SatLong run — easy pace

16 mi

SunRest

—

Week 7

Building45 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	9
Wed	tempo run	10
Thu	Rest or cross-train	—
Fri	Easy run — easy pace	9
Sat	Long run — easy pace	17
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

9 mi

Wedtempo run

10 mi

ThuRest or cross-train

—

FriEasy run — easy pace

9 mi

SatLong run — easy pace

17 mi

SunRest

—

Week 8

Peak32 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	6
Wed	tempo run	7
Thu	Rest or cross-train	—
Fri	Speed work / intervals	6
Sat	Long run — easy pace	13
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

6 mi

Wedtempo run

7 mi

ThuRest or cross-train

—

FriSpeed work / intervals

6 mi

SatLong run — easy pace

13 mi

SunRest

—

Week 9

Peak48 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	9
Wed	tempo run	10
Thu	Rest or cross-train	—
Fri	Speed work / intervals	9
Sat	Long run — easy pace	20
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

9 mi

Wedtempo run

10 mi

ThuRest or cross-train

—

FriSpeed work / intervals

9 mi

SatLong run — easy pace

20 mi

SunRest

—

Week 10

Peak50 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	9
Wed	tempo run	10
Thu	Rest or cross-train	—
Fri	Speed work / intervals	9
Sat	Long run — easy pace	22
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

9 mi

Wedtempo run

10 mi

ThuRest or cross-train

—

FriSpeed work / intervals

9 mi

SatLong run — easy pace

22 mi

SunRest

—

Week 11

Taper50 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	9
Wed	tempo run	10
Thu	Rest or cross-train	—
Fri	Easy run — easy pace	9
Sat	Long run — easy pace	22
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

9 mi

Wedtempo run

10 mi

ThuRest or cross-train

—

FriEasy run — easy pace

9 mi

SatLong run — easy pace

22 mi

SunRest

—

Week 12

Taper40 mi

Day	Workout	Miles
Mon	Rest	—
Tue	Easy run — easy pace	8
Wed	tempo run	9
Thu	Rest or cross-train	—
Fri	Easy run — easy pace	8
Sat	Long run — easy pace	15
Sun	Rest	—

MonRest

—

TueEasy run — easy pace

8 mi

Wedtempo run

9 mi

ThuRest or cross-train

—

FriEasy run — easy pace

8 mi

SatLong run — easy pace

15 mi

SunRest

—

Related Plans

Trail Marathon Training Plan

16 weeks · Intermediate

→

Sub 3:30 Marathon Training Plan

16 weeks · Advanced

→

16-Week Half Marathon Training Plan

16 weeks · Intermediate

→

8-Week Marathon Training Plan

8 weeks · Intermediate

→