18-Week Intermediate Marathon w/ Strength (Ideal for ~3:35 to ~3:55)

Running
Marathon
Intermediate
5 days - 2 workouts/week (21 - 43 mi)
Description
Overview
Sample Week

Description

This intermediate marathon plan includes a full-body strength and conditioning program. It assumes a starting fitness level of easily being able to run 25 miles per week with at least a 9-mile long run. It starts off running four days per week and, by week 12, increases to running five days per week, minus a few easier weeks. It maxes out at 43 miles per week with one 20 miler. Level Intermediate Target Marathon Time ~3:35 to ~3:55 Weekly Mileage Progression 20, 21, 23, 25, 27, 28, 21, ...

Weekly Averages

Days of training
5
Workouts
2
Distance
21 mi - 43 mi

Overview

Strength Training
68 workouts
32:40:00 hr
Run
82 workouts
30:00 min
562 mi
Different sport devices

Supported Apps and Devices

Sync data from popular fitness devices and apps such as Garmin, Strava, TrainerRoad and many others.

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Strava logo
Trainer Road logo

Sample Week (7th week)

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

18-Week Intermediate Marathon w/ Strength (Ideal for ~3:35 to ~3:55)

Running
Marathon
Intermediate
5 days - 2 workouts/week (21 - 43 mi)
18-Week Intermediate Marathon w/ Strength (Ideal for ~3:35 to ~3:55)
$21.95
  • Apply instantly to your Final Surge calendar. Reuse this plan as much as you want.
  • Connect your fitness device and track results
  • Daily workout email reminders
Plan Provided by
Cory Smith
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