16 week Marathon Training plan- Intermediate


Jennifer Meyer

All plans by this Coach


16 Weeks

Typical Week

2 Other, 3 Run

Longest Workout

22 miles

Plan Specs

running marathon

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?


Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.


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!


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

Jennifer Meyer

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

Back to Plan Details

Sample Day 1

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 3

short tempo

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

Sample Day 5

Long Pace Run

Do a long run at the Pace prescribed.

Sample Day 8

1200 repeats - marathon

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

Sample Day 10

mid tempo marathon

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

Sample Day 12

Long Pace Run

Do a long run at the Pace prescribed.

Sample Day 15

marathon 800s

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

16 week Marathon Training plan- Intermediate

$49.95 - Buy Now