Marathon 16 week plan - 70 - 100km per week

Average Weekly Training Hours 06:47
Training Load By Week
Average Weekly Training Hours 06:47
Training Load By Week

16 week marathon training plan for beginners - intermediate. Averages 5 run sessions a week with distances averaging between 70km - 100km

Sample Day 1
0:50:00
6.21mi
Run test NB ideally done a few days before plan starts

NB needs Garmin and HR monitor as I am looking for data points to plot zones on going forward


Please ignore the target distance - this is for my tracking purposes - the actual distance will be determined by you

Best done on flat out and back course
Warm up gently for 10 mins (including stopping to stretch hamstrings/calves/glutes)

For the actual test I want you to accelerate to a tempo which you believe you can sustain for 30 min continuous running, but not longer. This should feel difficult!

10 min warm down please

Sample Day 2
1:00:00
6.21mi
General aerobic + speed w/10 x 100m strides

General aerobic runs should be only in z1 - z2 range - mid way in run add in 10x100m strides to spice things up

Sample Day 3
0:39:00
3.73mi
6km recovery

Recovery runs should never be higher than z1

Sample Day 4
1:00:00
6.21mi
General aerobic + speed w/10 x 100m strides

General aerobic runs should be only in z1 - z2 range

Sample Day 6
1:00:00
6.21mi
Recovery run

Recovery runs should never be higher than z1

Sample Day 7
1:36:00
9.94mi
Long Slow Run

Long Slow Runs are exactly as they sound - very easy paced - around z1/z2 sweet spot - objective here is to build your running stamina - we start off at 16km and build upwards

Sample Day 9
0:50:00
6.21mi
Lactate threshold 10km w/5km @ half marathon pace

Lactate sessions are designed to teach your body to run at faster than marathon speed and thus give you "gears" rather than a single slow marathon pace - this helps build the "speed" element of the speed endurance required for a marathon

The best way to approach this session is short warm up 2km (z1) , then the lactate part of the session 5km in this case (mid range z3 effort) and then 3km cool down

Steven Moody
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SMart endurance solutions

Based on my 15 years experience in endurance sports - I offer a hands on, tailored coaching service that enables my athletes unlock their inner potential.

I am TP level 2, Ironman University and Triathlon Ireland Level 1 coach certified.

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