Print it up and post it where you'll see it on a daily basis! The training schedule is available as a downloadable, printable pdf. Before beginning the intermediate + speed program, you should already be capable of running or walking 6 continuous miles and you should already have some experience with the half marathon or marathon. This plan also includes one cross training day. This plan calls for 4 runs or walks each week, with one of those runs consisting of a speed workout. The intermediate + speed plan is for the marathoner in search of a PR on race day. Before beginning the intermediate program, you should already be capable of running or walking 6 continuous miles.

This plan calls for 4 runs or walks each week along with one cross training day.

The intermediate plan is for those looking to take that next step with their marathon fitness. Before starting the beginner program, you should already be capable of completing our first Saturday training session on the schedule. The beginner plan calls for 3 runs or walks each week along with one cross training day. This plan is an ideal option for first-timers or those who are pressed for time in their day-to-day schedules. Print it up and post it where you'll see it on a daily basis! BEGINNER PLAN Adjust dates on the schedule to tweak the plan for other race dates as needed.Įach training schedule is available as a downloadable, printable pdf. All plans for the winter/spring of 2023 are built around the racing weekend of April 29-30 (quarter and half marathon) or May 6-7 (marathon). At the same time, if you haven't done so, be sure to sign up for our weekly coaching emails for the duration of your training cycle. Select a training plan to download from the options below.

Download 4 30 marathon pace