Intermediate Marathon Training Plan

Marathon Training Plan for Intermediate Runners

Training Plan for Intermediate Runners

ENJOY EXPERT ADVICE……FOR EVERY MILE YOU TRAIN

This is a 20 Week Marathon Training Plan for someone who has completed at least 1 marathon.  If your first marathon didn’t go as planned because you got hurt preparing for the race or your performance didn’t meet your expectations.  Follow this plan to help you get to the starting line on race day, healthy and strong.  You’ll feel confident that you can make it through the entire 26.2 miles strong and injury free.

To use this program, you should be able to comfortably run 8-10 miles without stopping.  You should also be able to complete some track/speed work within the first few weeks of starting this plan

This Plan Includes: Downloadable Daily Training Schedule, Nutrition Advice, Cross-Training Workouts, Detailed Explanation of Terms & more.

AVOID COMMON MARATHON TRAINING MISTAKES

Our plan reveals mistakes that trap many marathoners, so you can reach your goal

The single most common mistake runners make in their preparations for the marathon is simply not running enough.  Although you don’t need to run as much as elite marathoners (120 miles per week), don’t forget that a 26.2-mile run is an extreme test of stamina.  To ensure you finish, you need to run…a lot.

Of course, the definition of “a lot” is relative. Most runners have neither the time nor the durability to run 100+ miles per week. Many busy first-timers can barely handle a third of that amount. Nevertheless, once you establish your base (4+ months of regular running), your primary objective with your marathon training should be to run as much as you can without risking injury or burnout. Trust me…when you reach the 20-mile mark in a marathon, you will be thankful for every extra mile you ran in your training.

Prepare in advance to prevent race day misery

Prepare in advance to prevent race day misery

Avoid Race Day Pain and Misery

Follow the 80/10/10 rule.  Another common marathon training program mistake is failing to vary workout intensity sufficiently. Many runners train at the same moderate intensity day after day. However, the best results are achieved when runners follow the 80/10/10 Rule, which involves training at low, moderately-high and high intensities 80%, 10% and 10% of the time, respectively.

There are numerous other “common mistakes” that many runners make.  We reveal these mistakes and how you can overcome them to ensure your success in our Beginner’s Marathon Training Plan.

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Buy Now Click Here to purchase the Intermediate Marathon Training Plan for only$13.99

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Our plan will help you successfully finish

Our plan will help you successfully finish

Besides avoiding mistakes that can lead to injury.  You need a training plan that provides a diverse set of manageable workouts and a nutrition plan to give you energy and help you recover.

Below is an outline of some of the workouts included in the plan.

Foundation Run – Run at a steady, easy intensity

Cross Training – various non-impact aerobic activity such as swimming, cycling, or elliptical training. Also includes body weight exercises such as push-ups, mountain climbers, dips, sit-ups and many more.  We provide detailed illustrations of each exercise.  Each week, the cross-training differs so can enjoy variety

Fartlek Run – Fartlek is a mostly easy run with numerous short, but hard efforts sprinkled throughout.  These hard efforts can be 100 – 400 yards long.  These runs simulate race conditions and are a fun way to build up endurance.  You can run hard whenever you like, just allow enough time between hard intervals to fully recover.

Long Run – Nothing more than a long foundation run.  Start at an easy pace and gradually increase your perceived effort level throughout the run.  Slow again near the end of the run to cool down and let your muscles slowly recover.

Our plan includes a number of other workouts that build strength and endurance.  We also provide a complete stretching and foam roller section to ensure your body heals from each workout.

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Buy Now Click Here to purchase the Intermediate Marathon Training Plan for only$13.99
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YOU”LL LOVE OUR SECRET ENERGY FOODS

Few marathon training plans include guidance on diet.  We employ a Registered Dietitian who provides advice for meals, snacks and foods that help speed recovery.  We also have some SECRET recipes that will energize you and ensure you avoid fatigue.

If you follow our plan from Day 1 to Marathon Race Day, I’m fully confident that you will enjoy success and reach your goal of completing a marathon.

If you have any questions about our plans, feel free to contact us (dlmarathoner2013 at gmail dot com)

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Buy Now Click Here to purchase the Intermediate Marathon Training Plan for only$13.99
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