Marathon Plan Intermediate - L3
Welcome to the Intermediate plan!
I’ve designed this for anyone who has already run a marathon and is looking to step up to the next level with some more structured training,
Designed for people targeting a 3:15 to 3:50 finish time.
The first week is 25 miles or 40km.
The biggest week is 45 miles or 72km.
There are five runs each week.
The plan has both miles and kilometres.
It is 18 weeks in length, with structured training, recovery and taper weeks.
There are suggested paces for all the runs.
Terminology page describing each type of run, so you’ll always know what to do.
Plus discount codes with a few companies to help you with your training.
Space for strength training and suggested exercises.
- By purchasing the plan you agree to the terms and conditions laid out here.
All the tools you need to get you that PB. Let me know how you get on, keep in touch, I’m always here to help!
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Thank you so much for the plan, it was the best training plan I ever purched. I just ran my first marathon with a time of 3 hours 18 minutes, I couldn't believe it.
I qualified for Boston marathon and that is my next challenge and I want to get down the 3 hours and I know I will with your advanced plan.
I won de 3rd place in my cathegory of 25 - 29 years old female.
And 7th of all the women, it was a though race but thank to your plan I was prepared for it and I killed it.
I fell more motivated than ever, thank you for being an amazing role model and thank you to make me a better athlete and runner.
You'll hear for me soon
all my love for everyone who is giving your best every day
This is the first Of Bens plans that I’ve used and I LOVE it!
There’s a perfect mix of long runs, intervals, easy and strength throughout the plan.
I appreciate the ‘notes’ column against each weeks plan but most of all I find Bens ‘Marathon Pace Chart’ and ‘Terminology’ info incredibly helpful.
I have already smashed some PB’s whilst training on this plan (even during stride sessions) and I look forward to reaching my end goal of a 3.50 marathon time.
I will be purchasing more of Bens plans in the future, superb value with sound coaching.
Thanks so much Ben!
Following this plan made training super easy. There's a huge difference between Ben's plan and the generic plans you get from race organisers so definitely worth it. The tips for each week and marathon specific sessions were really insightful. The way long runs are instructed made them mentally easier.
At first I thought the mid week long runs would be hard to fit into a 9-5 work week but they were worth the effort (easier once I incorporated these into commute).
After a training block with this plan I ran a 15 minute PB so really couldn't be happier! Thanks Ben :)
This is the best marathon training plan I've seen. It has a really great mix of different types of running workouts, with each week also having a clear focus (build, tune, recovery etc). There are also strength workouts mixed in, and lots of great tips from Ben along the way.
I think this plan has a good combination of structure and flexibility, which I ended up needing as my marathon was delayed by 3 weeks due to Covid issues. In the end I took nearly 12 minutes off my marathon PB with a time of 3:31. Inow plan to buy Ben's next level plan and incorporate elements of the two to prepare for London in October 2021 - thank you Ben!
This plan really was amazing, I managed to run a 57 minute PB of 3:29! Highly recommend to anyone looking for great results!!!
I followed the plan more or less to the letter. The variation in types of runs and easy-to-understand explanations were great. I never got bored,even running predominantly on my own. The plan builds steadily and gets you used to running gradually longer distances and different tempos. I smashed my marathon PB and also got big PBs for the half marathon and 10k races I entered during the training block. Highly recommended!
Pre-plan PBs: Marathon - 3:52, Half Marathon: 1:32, 10k: 39:52
Post/during-plan PBs: Marathon - 3:16, Half Marathon: 1:26, 10k: 38:51
I can’t compliment this plan enough! (I think I had V.1 so V.2 will be EVEN better!!)
First time using it, Bournemouth 2018, I PB’d by 31 minutes. (4:13 to 3:42)
This time around I dropped a further 22 minutes and completed Valencia this year in 3:20!!! The plan is super easy to follow, you can adjust to your day to day life and the weekly progression is not too aggressive.
If you are looking for your next PB, 100% give this plan, or one around your time goal, a go!
I’ve been following the plan for a 3h45’ marathon for the lastima 15 weeks. Only 3 weeks for the race day.
I found it a very complete plan that mixes different levels of effort and distances every week.
You can also change the plan’s goal following how strong you feel.
Let’s see the result in 3 weeks!!!
improved my time by 10 min
A great plan to improve and set realistic paces and goals for your next marathon. Enjoyed the training and my races.