16 Weeks to Marathon; Intermediate

Average Weekly Training Hours 00:59
Training Load By Week
Average Weekly Training Hours 00:59
Training Load By Week

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.

Sample Day 1
4.97mi
Easy Run

Easy go on feel DON'T look at the watch during the run! Very Low HR
The run is about getting good habits and concentrating on technique and good posture throughout the run

Sample Day 2
0:30:00
Strength

2 Rounds
Squat x 12
Deadlift x 12
Lunge x 12 Each Side
Glute Bridge or Raised Back Hip Thrusts x 12
Side Plank 45 Seconds
Lying Back Extension x 20
Calf Raises x 25
Pushups x 20
Shoulder Press x 15
Row/Chin Up x 12
Plank 40-60s

Sample Day 3
1:00:00
Interval run; 1km Repeats

Warm up: 5-10 minutes with dynamic movements


5x 1km efforts @10km pace/Z4/75-85% HR
3 minute recovery in between (can be active recovery or static)

Cool Down 5-10 minutes with Stretching

Sample Day 6
6.21mi
Long Slow Run

Controlled Pace not trying to spike or have big up and downs in pace.
Your long runs should be completed at race or up to 15s slower per km

Sample Day 8
4.97mi
Easy Run

Easy go on feel DON'T look at the watch during the run! Very Low HR
The run is about getting good habits and concentrating on technique and good posture throughout the run

Sample Day 9
0:30:00
Strength

2 Rounds
Squat x 12
Deadlift x 12
Lunge x 12 Each Side
Glute Bridge or Raised Back Hip Thrusts x 12
Side Plank 45 Seconds
Lying Back Extension x 20
Calf Raises x 25
Pushups x 20
Shoulder Press x 15
Row/Chin Up x 12
Plank 40-60s

Sample Day 10
4.97mi
Tempo Run; Just above Half Marathon Pace

Be sure to do some dynamic movements & activation before starting
1 km Warm Up


6km @ 10-15s/km faster than Half Marathon Pace

1 km Cool Down & Stretches

Jason Delfos
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Tri.Life.Balance

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.