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16 Weeks to Marathon; Intermediate


Jason Delfos

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16 Weeks

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Plan Description

If you’ve ever found it difficult to stick to an intensive training plan for a race, or don’t know where to start don’t worry, you’re not alone.

For nearly all runners who have jobs to go to and families to take care of which of course means nearly all runners. it can be next to impossible to adhere to a training plan that requires you to run multiple days each week, many weeks and months in a row.

That’s why we’ve developed this 16-week training plan specifically for intermediate level runners and people whose schedules don’t allow for running five days a week. This plan consists of three runs a week and one body weight strength session a week. This plan is totally flexible and the sessions can be fit around your schedule and what ever day race day falls on.

The sessions are the minimum requirement and if you have time to add in extra sessions be careful to not overload your body too early in the training and build it up gradually also.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
0:30 hrs 1:00 hrs
Strength x1
0:28 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
0:30 hrs 1:00 hrs
0:28 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Jason Delfos


Tri.Life.Balance was created to help you reach your training goals. With extensive experience, knowledge and passion to support you through your journey, Tri.Life.Balance will design a structured training program, maximising the time you have to train efficiently and effectively. Tri.Life.Balance offers online based training programs, group training programs, one on one coaching and a network with access to specialist providers and leading brands.

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