16 Week Intermediate Marathon Program

For experienced runners targeting a 3:00-4:30 marathon, this plan builds endurance, strength, and efficiency with structured pacing, drills, and injury-preventive homecare.

Program assumptions

This program assumes the following of each participant:

• Has been running pain-free for 4-5 days per week for at least 2 months

• Has been running 25-30 miles per week during the last two weeks

• Is used to running at varying speeds from 5k to marathon race pace

• Has run at least 10 miles continuous once per week for three out of the last four weeks

• Has run at least 1 marathon without walking within the past 2 years