16 week Marathon Training plan- Intermediate

Average Weekly Training Hours 03:54
Training Load By Week
Average Weekly Training Hours 03:54
Training Load By Week

This is a focused 16 week marathon plan geared towards a runner currently running 20- 25 miles per week and currently capable of completing a 10 mile run fairly comfortably. This progam consists of 3 runs per week. You are encouraged to cross train an additional 2-3 days per week as well (although not included in the schedule). This is a great plan for a triathlete who wants to focus on the marathon but not lose all their fitness in swimming and cycling. Each run has a pace determined by the runner's current fitness level (recent 10k run time). A pace calculator is included to set the proper pace zones. Detailed instructions are also attached. I have had great success with this training plan, with all sorts of runners, from beginners to quite advanced athletes, having used this plan to set PRs and qualify for Boston. Good luck!

Sample Day 2
0:45:00
6mi
400 Repeats

Warm Up 10 minutes. Do 400 repeats with 2 minutes full recovery between repeats. Follow Pace chart closely to hit the prescribed time per repeat. Cool Down 10 minutes

Sample Day 4
0:45:00
6mi
short tempo

Short Tempo. 10K pace, zone 5a
3 miles at tempo (add add''l warm-up and cool-down)

Sample Day 6
1:30:00
10mi
Long Pace Run

Do a long run at the Pace prescribed.

Sample Day 9
0:45:00
6mi
1200 repeats - marathon

1200 Repeats. 10 k pace- 43 seconds, zone 5b. Rest 400 meters between each repeat
Do 4 repeats

Sample Day 11
0:50:00
7mi
mid tempo marathon

Mid Tempo. 10K + 15 seconds pace, zone 4

Sample Day 13
1:40:00
12mi
Long Pace Run

Do a long run at the Pace prescribed.

Sample Day 16
0:45:00
6mi
marathon 800s

800 Repeats. 10 k pace- 45 seconds, zone 5b. Rest 400 meters between each repeat

Jennifer Meyer
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TriSmart Training Systems, LLC

Running-Trained in the Pose method of Running. Level II Certification

TriSmart provides coaching for all levels of athletes. TriSmart also provides individual and group workouts, focusing primarily on improving running, cycling and swimming technique