2017 Buffalo Marathon Training Program
INTERMEDIATE LEVEL
Suggested starting base mileage = 25-30 miles/week
Suggested peak mileage = 50 + miles/week
The INTERMEDIATE TRAINING SCHEDULE is designed for the runner that has an underlying base fitness level of 25 – 30 miles of running per week at the start of
the 18-week training program. A base fitness level of being able to run 3 miles continuous is strongly encouraged BEFORE starting the 18-week training
program. This program also assumes that the runner has already built up to a minimum of 8 miles as a long run. This is not recommended for a novice runner.
There is a Three Week Base Prep cycle built in to help you get ready. You can be a first time marathoner, but it is strongly recommended that you have already
completed at least 1 – 2 half marathons, or have run in many 10k and 5k races. Most in this training group will reach a peak training miles of 50+ miles per
week. This program will have 2 quality days each week including a quality workout on Tuesday, and a long run on Saturday. There is an optional fartlek run on
Thursdays in the first 6-weeks of the training program. There are 2 recommended recovery days: Wednesday can be a short run, easy aerobic cross training,
or full rest day. Sunday is recommended as a rest day. An additional aerobic cross training day can be on Friday, however for most 5 days of running per week
is recommended.
Key Terms:
PACE CALCULATOR: Click to use the PACE CALCUATOR to determine your personalized training paces.
STRIDES: short faster runs with jogging between. For example, 5 x 75m strides would be performed by running about 75m quick (NOT sprinting, more like mile
race pace) and jogging back slowly 75m, and then repeat. The purpose of strides is to finish your run with a faster/lighter/quicker turnover. Focus should be
on form with a good, relaxed knee lift, light forefoot landing, and quick push-off. You’ll end your run on a positive note when finishing with strides. Strides can
also be done in the middle of a run if you find that you are feeling a little sluggish – it may help to perk up the legs.
FARTLEK RUNS: informal workouts that can be run on the road or trails. You will run these as written with the given amount of time at a faster pace/effort.
For example, if the workout is a 40minute run with 6 x 1min pickups (5k effort) w/1min easy, you should run easy for 10minutes or so, and then run faster for
1minute (about 5k race effort) and then slower for 1minute and repeat that 5 more times. Then continue to jog easy for a cooldown until you reach
40minutes.
INTERVAL RUNS: faster paced repeats that correspond to current 3k to 5k race pace. Distances and recovery time are specified for each workout. This would
be defined as your standard “VO2max” workout. Use pace calculator to determine your training pace. All interval workouts should be preceded with 1-2 miles
easy jogging for your warmup, and end with 1-2 miles easy jogging for your cooldown.
TEMPO RUNS: run about 25seconds per mile slower than current 5k race pace per mile. Tempo runs are NOT all out efforts. Rather, you should feel controlled
over the first few miles, and towards the end you should begin to feel some fatigue, but not like that of a hard 5k race. These are designed to improve
endurance, improve mental focus, and pacing. Use pace calculator to determine your training pace. All tempo workouts should be preceded with 1-2 miles
easy jogging for your warmup, and end with 1-2 miles easy jogging for your cooldown.
Marathon Pace (MP): goal marathon pace. MP running is built into your long runs on designated days. MP runs are preceded and concluded with 1 mile of
easy paced running. For example, if you are scheduled for 12 miles with 10 miles at MP pace, will run 1 mile easy directly into 10 mile @ MP directly into 1
mile easy Cooldown. Practice hydration & fueling along the way WITHOUT STOPPING. Learn to drink as you run. Use pace calculator to determine your
training pace. Precede your MP runs with 1 mile of easy jogging, and end with 1 mile of easy jogging.
DISTANCE/LONG RUNS: Runs completed at your designated easy distance running pace. Hold back to your true pace. Patience will pay off! Use pace
calculator to determine your training pace.
Week
Monday
1-2-17
Base
Prep
Work
Week 3
Distance Run
20 minutes + 4 x
75m strides
1-9-17
Base
Prep
Work
Week 2
1-16-17
Base
Prep
Work
Week 1
Distance Run
25 minutes + 4 x
75m strides
Distance Run
25minutes + 4 x
75m strides
Tuesday
WORKOUT
TRACK DAY
Fartlek Run:
30minute run, start
with 10min easy
jogging, then run 5
x 1minute pickups
at 5k race effort
with 1min easy
jogging between.
Then Jog easy
10minutes to
cooldown.
Fartlek Run:
30-35minute run,
start with 10min
easy jogging, then
run 8 x 45second
pickups at 5k race
effort with
45seconds easy
jogging between.
Then Jog easy
10minutes to
cooldown.
Fartlek Run:
35-40minute run,
start with 10min
easy jogging, then
run 6 x 1:30 pickups
at 5k race effort
with 1min easy
jogging between.
Then Jog easy
10minutes to
cooldown.
Wednesday
Thursday
Friday
OFF
OR
Aerobic Cross training
30 minutes
Or
Easy 20minute run
Easy Distance Run
25minutes
Easy Distance Run
20 minutes
OFF
OR
Aerobic Cross training
30 minutes
Or
Easy 20minute run
Easy Distance Run
25minutes
OFF
OR
Aerobic Cross training
30 minutes
Or
Easy 20minute run
Easy Distance Run
30minutes
RECOVERY
Or OFF day
Saturday
PREFERRED
LONG RUN DAY
Moderate Long
Run:
6 miles, relaxed
pace
Sunday
Moderate Long
Run:
7 miles, relaxed
pace
OFF
Rest Day
Moderate Long
Run:
7-8 miles, relaxed
pace
OFF
Rest Day
RECOVERY
OFF
Rest Day
Or Cross Training
Easy Distance Run
20-25 minutes
Or OFF day
Or Cross Training
Easy Distance Run
25-30 minutes
Or OFF day
Or Cross Training
1-23-17
Week 18
Distance Run
30minutes
+ 6 x 75m strides
70%
1-30-17
Week 17
Distance Run
30minutes
+ 6 x 75m strides
75%
2-6-17
Week 16
Distance Run
30minutes
+ 6 x 75m strides
70%
2-13-17
Week 15
80%
Distance Run
30minutes
+ 6 x 75m strides
Intervals
Warmup (WU) 1mile easy running
10-12 x 400m @
Interval pace
w/60sec rest
Cooldown (CD) 1mile easy running
OFF
OR
Aerobic Cross training
30 – 40minutes
Or
Easy 30minute run
Distance Run of
40miminutes
OR
Light Fartlek: 40min
run w/6 x 1min
pickups (5k effort)
w/1min jogs
Easy Distance Run
30 – 40minutes
Tempo:
4-5 x 1200m @
TEMPO w/1min rest
WU 1-2 miles, CD 12 miles easy
running
OFF
OR
Aerobic Cross training
30 – 40minutes
Or
Easy 30minute run
Distance Run of
40miminutes
OR
Light Fartlek:
40minute run 3 x
3min hard (5k
effort) w/2min easy
jogs
Easy Distance Run
30 – 40minutes
TEMPO RUN:
5 x 1000m @
Tempo w/60sec
rest between. WU 2
miles, CD 2 miles
Total 7-8 miles
OFF
OR
Aerobic Cross training
30 – 40minutes
Or
Easy 30minute run
Easy Distance Run
30 – 40minutes
Interval Mix:
7 x 800m @ Int.
w/400m jog
WU 2 miles,
Cooldown 2 miles
OFF
OR
Aerobic Cross training
30 – 40minutes
Or
Easy 30minute run
Distance Run of
40miminutes
OR
Light Fartlek:
40minute run 10 x
1min hard (5k
effort) w/1min easy
jogs
Distance Run 4050minutes
OR
Light Fartlek Run:
40-50minutes with
4 x4min @ Tempo
effort
Total 8-9 miles
Moderate Long
Run:
8 - 10 miles EASY
paced (if you
already have a base
of 10+mi for long
runs, you can run
up to 12 miles)
OFF
Rest Day
Moderate Long Run
9 – 11 miles
if you already had a
good base of
distance runs, then
you can run up to
12 miles
OFF
Rest Day
LONG RUN:
13 -14 miles EASY
PACED run, Easy
and even. Hydrate
at regular intervals.
OFF
Rest Day
Easy Distance Run
30 – 40minutes
MP Paced Run:
14 miles with 12 miles
at goal MP pace
OFF
Rest Day
Or OFF day
PACE.
NOTE: for some,
your Goal MP pace
is the same as your
LONG pace, in that
case, do NOT
increase pace any
faster than your
goal pace!!!
Or OFF day
Or Cross Training
Or OFF day
Or Cross Training
Or OFF day
Or Cross Training
Or Cross Training
2-20-17
Week 14
Distance Run
30minutes
+ 6 x 75m strides
85%
2-27-17
Week 13
Distance Run
30minutes
+ 6 x 75m strides
85%
3-6-17
Week 12
Distance Run
30 – 45minutes
+ 6 x 75m strides
90%
3-13-17
Week 11
80%
Distance Run
35 – 45minutes
+ 6 x 75m strides
TEMPO RUN:
WU 1-2 miles. Then
run 2 miles at
Tempo pace, take
2min rest, then run
1 more mile at
Tempo pace. CD 1-2
miles. Total 6-8
miles for the day
OFF
OR
Aerobic Cross training
30 – 40minutes
Or
Easy 30minute run
Distance Run of
40miminutes
OR
Light Fartlek:
40minute run 5 x
2min hard (5k
effort) w/2min easy
jogs
Easy Distance Run
30 – 40minutes
TEMPO:
5-6 x 1000m @
TEMPO w/1min rest
between
WU 2 miles,
Cooldown 2 miles
Total 7-8 miles
OFF
OR
Aerobic Cross training
30 – 40minutes
Or
Easy 30minute run
Distance Run
40 – 50minutes
OR
Light Fartlek Run:
40-50minutes with
4 x 3min hard (5k
effort) w/2-3min
easy jogs
Easy Distance Run
30 – 40minutes
Tempo:
3 – 4 x 1 mile @
Tempo w/1min jogs
between.
WU 2 miles, CD 2
miles
OFF
OR
Aerobic Cross training
30 – 40minutes
Or
Easy 30minute run
Distance Run
40 – 60minutes + 6
x 100m strides
Easy Distance Run
50 – 60minutes
TEMPO:
2 x 16minutes @
TEMPO (or 2 x
2miles @ TEMPO)
with 2-3min rest
between – Drink
btw the 2miles!
WU 2 miles,
Cooldown two
miles
OFF
OR
Aerobic Cross training
30 – 40minutes
Or
Easy 30minute run
Distance Run
40 – 60minutes + 6
x 100m strides
Or OFF day
Or Cross Training
Or OFF day
LONG RUN:
14 miles at even
controlled pace,
and hold back in the
early miles. If
feeling strong, pick
up the pace to your
GOAL MP pace for
the last 6 miles.
OFF
Rest Day
LONG RUN:
15 miles EASY
PACED run, Easy
and even. Hydrate
at regular intervals.
OFF
Rest Day
MP Paced Run:
15 miles with 13 miles
at goal MP pace
OFF
LONG RUN:
16 miles at even
controlled pace,
and hold back in the
early miles. If
feeling strong, pick
up the pace to your
GOAL MP pace for
the last 6 miles.
OFF
Or Cross Training
Rest Day
Or OFF day
Or Cross Training
Easy Distance Run
50 – 60minutes
Or OFF day
Or Cross Training
Rest Day
3-20-17
Week 10
Distance Run
40 – 50minutes
+ 6 x 75m strides
100%
3-27-17
Week 9
Distance Run
35 – 45minutes
+ 6 x 75m strides
85%
4-3-17
Week 8
Distance Run
40 – 50minutes
+ 6 x 75m strides
90%
4-10-17
Week 7
100%
Distance Run
40 – 50minutes
+ 6 x 75m strides
Intervals:
8 - 10 x 600m @
Interval pace
w/slow 200m jogs
WU 2 miles, CD 2
miles
OFF
OR
Aerobic Cross training
30 – 40minutes
Or
Easy 30minute run
Distance Run
40 – 60minutes + 6
x 100m strides
TEMPO Plus
2 mile WU, then 3
mile continuous @
TEMPO PACE, then
10minutes easy
jogging, then 1mile
@ Tempo w/1min
rest. CD 2 miles
TEMPO:
7-8 x 1000m @
Tempo w/60sec
rest between
2 mile WU and 2
mile CD
OFF
OR
Aerobic Cross training
30 – 40minutes
Or
Easy 30minute run
Distance Run
40 – 60minutes + 6
x 100m strides
OFF
OR
Aerobic Cross training
30 – 40minutes
Or
Easy 30minute run
Distance Run
40 – 60minutes + 6
x 100m strides
TEMPO Plus
5 miles at EASY
pace, then 4 x
1600m @ TEMPO
w/1min rest, Then 2
miles EASY CD
OFF
OR
Aerobic Cross training
30 – 40minutes
Or
Easy 30minute run
Distance Run
40 – 60minutes + 6
x 100m strides
Easy Distance Run
50 – 60minutes
Or OFF day
Or Cross Training
Easy Distance Run
50 – 60minutes
LONG RUN
18 – 20 miles
OR max of 3:15 3:30 (whichever you
reach first…20 miles
or 3:30) running
time done at your
long run pace.
Hydrate and fuel at
regular intervals
OFF
MP Paced Run:
15 miles with 13 miles
at goal MP pace
OFF
LONG RUN:
16 miles at even
controlled pace,
and hold back in the
early miles. If
feeling strong, pick
up the pace to your
GOAL MP pace for
the last 6 miles.
LONG RUN
18 – 20 miles
OR max of 3:15 3:30 (whichever you
reach first…20 miles
or 3:30) running
time done at your
long run pace.
Hydrate and fuel at
regular intervals
OFF
Rest Day
Rest Day
Rest Day
Or OFF day
Or Cross Training
Easy Distance Run
50 – 60minutes
Or OFF day
Or Cross Training
Easy Distance Run
50 – 60minutes
Or OFF day
Or Cross Training
OFF
Rest Day
4-17-17
Week 6
Distance Run
40 – 50minutes
+ 6 x 75m strides
Tempo:
4 x 2000m @ T
w/2:00 recovery
jogs
90%
4-24-17
Week 5
Distance Run
40 – 50minutes
+ 6 x 75m strides
100%
Total 8 miles with
jogging WU of 1-2
miles, and CD of 1-2
miles
Tempo
WU 1-2 miles.
2 x 2miles @ Tempo
pace w/2min rest,
THEN 3 MILES EASY
(this is a “long”
cool-down)
OFF
OR
Aerobic Cross training
30 – 40minutes
Or
Easy 30minute run
Distance Run
40 – 50minutes + 6
x 100m strides
OFF
OR
Aerobic Cross training
30 – 40minutes
Or
Easy 30minute run
Distance Run
40 – 60minutes + 6
x 100m strides
OFF
OR
Aerobic Cross training
30 – 40minutes
Or
Easy 30minute run
Distance Run
40 – 50minutes + 6
x 100m strides
OFF
OR
Aerobic Cross training
30 – 40minutes
Or
Easy 30minute run
Distance Run
40minutes + 6 x
100m strides
Easy Distance Run
50 – 60minutes
Or OFF day
Or Cross Training
Easy Distance Run
50 – 60minutes
Or OFF day
Or Cross Training
Total 8 miles
5-1-17
Week 4
Distance Run
40 – 50minutes
+ 6 x 75m strides
90 %
TEMPO:
7-8 x 1000m @
Tempo w/1min rest
between each. WU
2 miles, CD 1-2
miles
Easy Distance Run
50 – 60minutes
Or OFF day
Or Cross Training
Total 8 miles
5-8-17
Week 3
90%
Distance Run
40 – 50minutes
+ 6 x 75m strides
TEMPO:
3-mile continuous
Tempo Run, 3min
rest, Then 1 mile @
Tempo.
WU 2 miles, CD 2
miles
Total 7 miles
Easy Distance Run
50 – 60minutes
Or OFF day
Or Cross Training
MP Run:
16 miles total with
13 – 14 miles @
goal MP pace (make
the 1st mile easy
and the last mile
easy, and then 13 in
the middle at MP)
OFF
Rest Day
LONG RUN 15 miles
at your long run
pace. If feeling
strong, you may
pick up the pace
over the last 5miles
to your GOAL MP
Pace (not faster)
Hydrate and fuel
with PowerGel at
regular intervals.
LONG RUN
18 – 20 miles
OR max of 3:15 3:30 (whichever you
reach first…20 miles
or 3:30) running
time done at your
long run pace.
Hydrate and fuel at
regular intervals
MP RUN: 14 miles
with 12 miles @
GOAL MP pace.
Hydrate and fuel
with PowerGel at
Regular intervals
OFF
Rest Day
OFF
Rest Day
OFF
Rest Day
5-15-17
Week 2
5-22-17
Week 1
Distance Run
30 – 40minutes
+ 6 x 75m strides
Easy run 3 miles
TEMPO:
4 x 1000m @
TEMPO w/1min rest
WU 1 mile, CD 1
mile
MP Prep:
3 x 1mile @ goal
MP pace with 2min
rest. Critical – do
NOT go faster than
your MP Pace! This
will feel “Easy”!!
OFF
OR
Aerobic Cross training
30minutes
Or
Easy 30minute run
Distance Run
40minutes + 6 x
100m strides
OFF
Rest Day
Easy, relaxed paced
run.
30minutes
Easy Distance Run
30 – 40minutes
Or OFF day
Shorter Long Run
10 – 11 miles,
relaxed. Hydrate
and fuel when
done.
OFF
Rest Day
Beishline Memorial
5k Run
Running this at your
EASY, RELAXED
PACE is perfect for
your shake-out run
the day before the
marathon
MARATHON RACE
DAY!!!!
Or Cross Training
OFF
Rest day
Bring it on!