Marathon Intermediate Training Plan

£15.99 £19.99

This 16-week plan is designed to guide you to the marathon start line with confidence — and to the finish line with strength, resilience, and a smile.

Following the Slow Wins philosophy, this plan focuses on consistency, gradual mileage build-up, and smart recovery. You’ll build endurance through weekly long runs, develop strength with back-to-back running days, and support your training with cross-training, mobility, and strength work to reduce injury risk and burnout.

Whether it’s your first marathon or you’re returning after a break, this plan offers a structured yet flexible approach that respects your body and builds your mental and physical readiness one steady week at a time.

Crossing the line is the goal — but feeling good doing it is the real win.

This 16-week plan is designed to guide you to the marathon start line with confidence — and to the finish line with strength, resilience, and a smile.

Following the Slow Wins philosophy, this plan focuses on consistency, gradual mileage build-up, and smart recovery. You’ll build endurance through weekly long runs, develop strength with back-to-back running days, and support your training with cross-training, mobility, and strength work to reduce injury risk and burnout.

Whether it’s your first marathon or you’re returning after a break, this plan offers a structured yet flexible approach that respects your body and builds your mental and physical readiness one steady week at a time.

Crossing the line is the goal — but feeling good doing it is the real win.

What you’ll get:

  • 3 structured run/walk sessions per week

  • 1 day of low-impact cross-training (cycling, swimming, or yoga)

  • 1 strength day for injury prevention

  • Weekly fun goals and motivational prompts to keep it light and engaging

  • A gentle progression in time on feet and running duration

  • Built-in rest and recovery days

By the end of the plan, you’ll be able to:

  • Run for 30 minutes (or 5K) non-stop

  • Build a regular running routine you enjoy

  • Feel confident, strong, and proud of how far you’ve come