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16 Week Intermediate Marathon Training Plan Including Cycling Cross Training

For intermediate-level runners who like to get into the saddle.

Experience Level

Intermediate

Number of Weeks

16

Training Plan Introduction

Whether you’re chasing a personal best, stepping up from your last race, or proving you can conquer the marathon with confidence, this plan is for you.

It’s designed for runners who are dedicated, motivated, and ready for the next challenge.

This isn’t just about running a marathon; it’s about becoming a stronger, more confident runner.

Picture yourself crossing the finish line, proud and accomplished.

Every session in this plan is crafted to help you build endurance, improve your speed, and enjoy the journey to your goal.

Is This The Cross Training Marathon Plan For You?

  • Balanced Progress: With 4 to 5 structured runs per week, every session is designed to challenge you while fitting into your busy schedule.
  • Proven Training Structure: From building your base to tapering before race day, this plan ensures steady, effective progress at every stage.
  • Cycling Cross-Training: One session per week dedicated to cycling, improving your cardiovascular endurance without additional impact on your joints.
  • Seamless Smartwatch Integration: Follow your workouts live, track your progress, and stay motivated.
  • Clear Guidance: Each workout comes with a detailed explanation so you’ll always know the purpose behind the session.

Targets of the Plan

  • Build the endurance and strength needed to maintain your pace over the marathon distance.
  • Improve your confidence in handling race-specific intensities.
  • Arrive at race day feeling strong, prepared, and ready to achieve your goals.

This isn’t just a training plan; it’s a step toward unlocking your potential and proving what you’re capable of. It’s about the pride of progress, the joy of challenging yourself, and the satisfaction of achieving something extraordinary.

Key Features

Structured Training

  • Four distinct phases tailored to build endurance, speed, and peak performance.
  • 4 Runs Per Week, focused on making every second count.
  • Guidance for sessions that can optimally be swapped for club runs.

Cycling Cross-Training:

  • A weekly cycling session provides a low-impact way to improve cardiovascular fitness while giving your joints a break.

Integrated Smartwatch Support:

Progressive Variety:

  • Endurance runs, race pace efforts, speed sessions, and tapering for race day. Sessions progress as you do.

Time-Efficient Sessions:

  • Average session length just over an hour. Shorter midweek sessions to fit in with a busy working week.

Who Is This Intermediate Marathon Training Plan For?

This plan is designed for experienced marathon runners who want to elevate their performance. Before starting, you should be comfortably able to run for 40 minutes.

What You Get:

  • 4 runs per week with a focus of making the most of the time on your feet.
  • 2-3 Rest days per week.
  • 1 weekly cycling cross-training session.

16 Weeks of Detailed, Progressive Training

Weeks 1-5: Building Your Base:

  • Establish a solid endurance base, incorporating race pace efforts to get you comfortable with your marathon pace early on.

Weeks 6-9: Increasing Volume & Race Pace:

  • Build your weekly mileage and enhance your ability to maintain race pace, boosting your confidence and stamina for longer runs.

Weeks 10-14: Pushing Limits & Building Speed:

  • Increase training volume and speed work to break through barriers and improve your ability to maintain a strong pace as the miles add up.

Weeks 15-16: Peaking & Tapering:

  • In the final phase, taper your training, allowing your body to recover fully so you arrive at the start line fresh, strong, and ready to perform your best.

A fully integrated training calendar for seamless scheduling.

Email support whenever you need help or motivation.

Added Extra Benefits

  • Expert Support: Backed by 13 years of coaching experience.
  • Smartwatch Integration: Make the most of your training tech to follow every workout live.
  • Training Plan Information: Know exactly how to get the most out of the training plan.
    • Welcome document explaining setting up your training plan and terminology.
    • Race day guides and a sensible warm-up routine with videos.

Your Next Level Awaits

This plan will help you develop the endurance, speed, and mental toughness required to excel on race day. Take on the challenge, embrace the journey, and achieve heights you never thought possible!

Training Plan Sample(s)

Training Plan Cost

Training plans are processed in USD $. Conversions are estimates.

Full Compatibility

This training plan is compatible with...

Your Coach

Chris Searle the head coach of efficient endurance

Hi, I’m Chris.

I’m a UK-based, qualified running and triathlon coach with 12 years of professional experience.

I’ve coached athletes to achieve everything from parkrun personal bests to podium finishes at national events.

My approach focuses on efficient training methods to help you reach your running goals, whether that is completing your first race or setting a new PB.

FAQ's

These plans are tailored for athletes of all levels, from beginners to advanced, looking to maximize their performance. If you’re unsure of which level you are, get in touch!

The only thing you need is a trainingpeaks account and the usual running kit (running shoes and adequate clothing) but to get the most out of your training plan, having the following would be ideal:

  • Compatible* smartwatch

The following items are optimal but not necessary:

  • Chest Based Heart Rate Monitor

*All common devices sync with trainingpeaks, check here to see if your device is compatible with the structured workout feature so you can follow your sessions on the go.

Training sessions are written in an optimal order for improvement, progression and recovery, but plans change and when they do you can move sessions across days and weeks with a premium training peaks account.

If you need to move things around but are not sure what is best, get in touch and I will help you out.

Most likely. Plans that have strength sessions included use weights such as dumbbells, barbells, kettlebells and cable machines. You don’t have to do these sessions but they add another dimension to your training that running alone can not do.

Sometimes, we have to miss a session, life gets in the way. Fortunately these plans are robust and consistency and efficiency will keep you progressing. Don’t fret over a missed session and don’t try and catch up either, you will still keep moving forwards.

You can adjust the schedule or swap sessions with a premium training peaks account; email support is available for advice if you’re unsure of what to do.

Every session includes detailed instructions and the rationale behind it. Feel free to email if further clarification is needed.

Improved endurance, better race-specific fitness, and confidence on race day. Results depend on how disciplined you are to the plan- it is designed to keep you motivated.

Our guarantee ensures that you are on the right training plan for you. If you find your plan is too much, too little, too hard or too easy, get in touch and we will swap you onto a more suitable plan.

We would love to issue refunds but do not have the option for this as payment is taken by trainingpeaks.

Absolutely! Email support is available for guidance and motivation.

We only provide support for the duration of your plan and 2 weeks afterwards. If you would like coaching after your plan, get in touch!

Why choose Efficient Endurance

Efficient Endurance Training Plan

  • Customised to Athlete Goals - Ability-based plans & email support
  • Expert Input - Designed by a qualified, experienced coach
  • Structured Progression - Detailed progression
  • Detailed Sessions - Clear explanation of how sessions support your goal
  • Training Volume - Balanced for your level
  • Race-Specific Prep - Includes taper weeks & race guides
  • Strength Training - Targeted strength sessions*
  • Cross Training** - Cross training sessions available**
  • Tech Integration - Compatible with smartwatches
  • Support & Advice - Email support from a coach
  • Plan Guarantee - Free plan swap if needed
  • Cost - $3 per week

Free Training Plan

  • Customised to Athlete Goals - Generic & non-specific
  • Expert Input - No professional input
  • Structured Progression - Some progression
  • Detailed Sessions - No explanations
  • Training Volume - Inconsistent and limited
  • Detailed Sessions - No race-specific advice
  • Race-Specific Prep - Not included
  • Strength Training - Not Included
  • Cross Training** - Not included
  • Tech Integration - No compatibility
  • Support & Advice - No support offered
  • Plan Guarantee - No other plans
  • Cost - Free

Other Premium Training Plans

  • Customised to Athlete Goals - Limited ability variations
  • Expert Input - Created by a qualified coach
  • Structured Progression - Include generic progression
  • Detailed Sessions - No explanations
  • Training Volume - Suitable volume for athletes
  • Race-Specific Prep - Minimal race-day strategy
  • Strength Training - May have generic strength work
  • Cross Training** - Not included
  • Tech Integration - May have device compatibility
  • Support & Advice - Occasional support, sometimes outsourced
  • Plan Guarantee - Limited or no guarantee
  • Cost - $3-5 per week

AI Training Plan

  • Customised to Athlete Goals - Algorithm-based, lacks nuance
  • Expert Input - Automated, no human touch
  • Structured Progression - Only if the algorithm says so
  • Detailed Sessions - No explanations
  • Training Volume - Metrics can miscalculate workload
  • Race-Specific Prep - Lacks detailed guidance
  • Strength Training - Rarely included
  • Cross Training** - Sometimes compatible
  • Tech Integration - May have device compatibility
  • Support & Advice - No human support available
  • Plan Guarantee - No guarantees
  • Cost - $10+ per week

* Strength training included on some training plans at additional cost

** Cross training is available on some specific plans

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