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Marathon Running Plan for Intermediate Runners – DHA 26.2

Dark Horse Athlete

Marathon, Endurance

Coach

Justin Biays MS, CSCS, TSAC-F

The DHA Marathon Program is an 18-week training system designed for intermediate runners who are ready to take on the ultimate endurance challenge and perform at a higher level.

This program is built for athletes who have experience with shorter distances such as the 10K or half marathon and are now preparing to complete their first marathon or improve their previous performance with a structured, purpose-driven approach.

Each week follows a proven system that balances progression, recovery, and performance. You will complete four strategically designed run days, two strength training sessions, and one active recovery day to ensure consistent improvement without unnecessary fatigue or overtraining.

Every run has a specific role in your development. Form and technique runs improve efficiency and coordination. Aerobic base runs build the foundation of endurance and energy system development. Quality and pace runs develop your ability to sustain effort and control pacing. Long endurance runs prepare you physically and mentally for the demands of race day while also giving you the opportunity to dial in fueling and hydration strategies.

Strength training is integrated to support running performance by improving lower body strength, posterior chain development, core stability, and overall durability. Plyometric work is included to enhance running economy and neuromuscular efficiency, helping you move more effectively with each stride.

The program includes RPE-based intensity guidance, built-in deload weeks every fourth week, structured warm-ups and cooldowns, and a complete race day strategy so you know exactly how to execute when it matters most.

This is not just a mileage plan. It is a complete performance system designed to help you become stronger, more efficient, and fully prepared for the demands of the marathon distance.

If you are ready to train with purpose and perform at your best over 26.2, this program will guide you every step of the way.

$80

Get Marathon Running Plan for Intermediate Runners – DHA 26.2

Run Longer With Less Fatigue

This program builds your aerobic base and endurance progressively so your body becomes more efficient at using energy. You will be able to run longer distances with less fatigue while maintaining consistent pacing and control throughout your runs.

Improve Strength and Durability

Strength training is integrated to develop your lower body, core, and posterior chain. This improves running mechanics, reduces injury risk, and helps you stay consistent as your training volume increases.

Train With Structure and Purpose

Every workout in this program has a clear role. From technique to tempo to long runs, each session is designed to build a specific adaptation so you are always progressing with intent rather than guessing.

Build Confidence for Race Day

With gradual progression, pacing guidance, and a full race strategy, you will know exactly how to approach your half marathon. This program prepares you physically and mentally so you can perform with confidence.

Features

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Equipment

Required

Compatible with most major gym chains (24 Hour Fitness, etc.) // Running Shoes // A place to Run // Foam Roller

Sample Week

Week 1 of 18-week program

Sunday

Week 1 Day 1: Strength and Power Development

Circuit

STRENGTH WARM UP: Raise: 2 min easy jog Activate: 2 sets -10 glute bridge march -10 DeadBug -10 Scapular push up -10 Scapular pull up Mobilize: 1-2 sets -worlds greatest stretch x2/side -leg swings x5/side to side + 5 forward/backward per leg -arm circles 10 forward + 10 back ward -inch worm + cobra x3 Potentiate: 2-3 sets Rest 30 sec between sets -push up x5 -air squat x5 -Lateral speed skater x15-20 sec

Trap Bar Deadlift

3 x 6

DB Reverse Lunge

3 x 16

DB Bench Press

3 x 8

1-Arm DB Row

3 x 20

Calf Raise

3 x 24

Bird Dog

3 x 16

Circuit

COOL DOWN: -Couch stretch + reach and rotation 2x30 sec/side -Seated hamstring stretch x45-609 sec -Pigeon stretch x30 sec/side -Wall chest stretch x30 sec/side -Cross body shoulder stretch x30 sec/side -Childs pose x45-60 sec

Monday

Week 1 Day 2: Form & Technique Run

Circuit

RUN WARM UP: Raise: 2 min easy jog Activate: 2 sets -10 glute bridge march -10 pogo hops -10 lateral leg swings per leg -10 forward leg swings per leg Mobilize: 1-2 sets -worlds greatest stretch x2/side -hip circles x5/side -arm circles 10 forward + 10 back ward -inch worm + cobra x3 Potentiate: 2-3 sets Rest 30 sec between sets -high knees 15 yards -butt kickers 15 yards

Run

1 x 25:00

Circuit

COOL DOWN: -Diaphragmatic breathing x2 minutes -Standing calf stretch x20-30 seconds per side -Standing quad stretch x20-30 seconds per side -Kneeling side bends x20-30 sec per side -Half kneeling hip flexor stretch x20-30 seconds per side -Sciatic nerve floss x15 per leg

Tuesday

Week 1 Day 3: Strength and Power Development

Circuit

STRENGTH WARM UP: Raise: 2 min Jump Rope Activate: 2 sets -10 glute bridge march -10 DeadBug -10 Scapular push up -10 Scapular pull up Mobilize: 1-2 sets -worlds greatest stretch x2/side -leg swings x5/side to side + 5 forward/backward per leg -arm circles 10 forward + 10 back ward -inch worm + cobra x3 Potentiate: 2-3 sets Rest 30 sec between sets -push up x5 -air squat x5 -Broad Jump x2 @85-95% effort

Pogo Jump

3 x 15

Forward Bounds

3 x 8

Barbell Hip Thrust

3 x 8

Goblet Cossack Squat

3 x 16

Standing DB strict Press

3 x 8

Lat Pulldown (Revised)

3 x 8

DB Seated Single Leg Calf Raise

3 x 24

Side Plank

Circuit

COOL DOWN: -Couch stretch + reach and rotation 2x30 sec/side -Seated hamstring stretch x45-609 sec -Pigeon stretch x30 sec/side -Calf Stretch x45 sec side -Cat cow x20 -Childs pose x45-60 sec

Wednesday

Week 1 Day 4: Quality & Pace Run

Circuit

Run

1 x 15:00

Circuit

Thursday

Week 1 Day 5: Aerobic Base Run

Circuit

Run

1 x 35:00

Circuit

Friday

Week 1 Day 6: Long Endurance Run

Circuit

Run

1 x 60:00

Circuit

Saturday

ACTIVE RECOVERY

Circuit

20-30 MINUTE WALK IN THE SUN -THEN- 20-30 minutes of targeted mobility work focusing on hips, shoulders, and ankles. Use foam rolling, static stretching, and band work MyoFasical Release: *spend 2 minutes on each muscle group -Glute Smash -TFL Smash -Foam roll lats -calf smash -Lax Ball in foot Activation: 2-3 sets -clam shells x10/side -banded shoulder external rotation x12/side -Toe walk x25 yards -heel walks x25 yards Stretch: 2 sets -Couch stretch + Reach and rotation x30-60 sec/side -Childs pose x1-2 minutes -Tibialis Anterior stretch x30 sec/side -Pigeon stretch x30 sec/side

Coach

More from Dark Horse Athlete

Justin Biays MS, CSCS, TSAC-F

Justin is a military veteran, Strength and Conditioning Coach, and Ultra Runner. After Serving in the military he went on to earn his Masters Degree In Exercise Science and the CSCS. He has helped a wide variety of athletes reach their fitness Goals. He currently specializes in working with endurance athletes, and military and first Responders.

Your Strongest 26.2 Starts Here

Train with purpose, build real strength, and show up ready. This program gives you the structure, guidance, and confidence to perform at your best on race day.

Get Marathon Running Plan for Intermediate Runners – DHA 26.2

FAQs

Do I need to run a half marathon before this?

Yes & No. This program is designed for intermediate runners who already have experience with longer distances such as a 10K or half marathon and can run consistently each week. You do not have to complete an official race, but these distances should be doable for you

How many days per week will I be training?

You will train 6 days per week with 4 run days, 2 strength days, and 1 active recovery day. The structure is designed to balance volume, intensity, and recovery.

How long are the workouts each day?

Most runs range from 30 to 150 minutes depending on the day and phase of training. Strength sessions take about 45 to 60 minutes and taper down in the final weeks.

Do I need to fuel during my long runs?

Yes. Long runs are where you practice your race day fueling and hydration strategy. You will build a system that works for your body over the full 18 weeks.

Is this program good for my first marathon?

Yes, as long as you have an established running base. This program builds endurance, pacing, and confidence so you can approach race day prepared and in control.