Runner's Edge Marathon – Intermediate

About the plan

An 18-week plan based on the Runner's Edge methodology for intermediate runners who want to finish or improve their marathon time with 5 training days per week, including active recovery days. The volume is significantly higher than Level 1, with long runs that reach 3:20 and easy runs of up to 1:20. The build phase is more robust, with threshold runs of up to 32 minutes in 1-mile (1.6 km) repeats and intervals that progress up to 1 km. The peak phase is the heart of the plan: expanded pyramid intervals (200-400-800-1km-800-400m), 48 minutes of threshold, long runs with blocks of long-run pace + threshold, and specific marathon-pace workouts with up to 10 miles (16 km) at goal pace. Long runs in the peak phase alternate between pure volume and long runs with integrated quality work.