RUN (MARATHON) 16 Weeks to Colfax Marathon (DENVER)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:31

This 16 week training plan is geared toward the beginner to intermediate marathon runner who will be running the marathon distance 16 weeks from now. The plan has a balance between quality training and recovery to get you to the starting line prepared and healthy. The athlete should be able to run 4 miles as a long run prior to starting this plan. The plan was developed by Kim Welk, endurance coach, certified personal trainer and marathon finisher.

IMPORTANT DATES:
Colfax Marathon - Denver, CO

Sample Day 1
0:45:00
Cross Training - Flex Day

Flex Day: Aerobic cross training - swim, bike or other activity for approx 45 minutes

Sample Day 2
3mi
Conversational Pace

Conversational Pace: A run performed at a comfortable pace where you can maintain a conversation

Sample Day 4
3mi
Conversational Pace

Conversational Pace: A run performed at a comfortable pace where you can maintain a conversation

Sample Day 6
5mi
Long Run

Long runs build strength and confidence. Focus on maintaining a conversational pace. Walk/run combo is ok. Walk at brisk pace - maintaining running form.

Sample Day 8
1:00:00
Cross Training - Flex Day

Flex Day: Aerobic cross training - swim, bike or other activity for approx 60 minutes

Sample Day 9
3mi
Fartlek

Fartlek - a training technique, used especially among runners, consisting of bursts of intense effort loosely alternating with less strenuous activity.

WU: - 
Dynamic Movements
10 minute slow jog

Run 3 minutes at conversational pace followed by 1 minute at 90-95% Rate of Perceived Exertion (RPE) Repeat 5-6 times

Cool Down:
5-10 minute slow jog
Dynamic movements

Sample Day 11
4mi
Conversational Pace

Conversational Pace: A run performed at a comfortable pace where you can maintain a conversation

Kim Welk
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Team W Coaching

Each person that seeks to engage in a health and fitness journey participates for a different reason. Some are seeking a finish, some a PR in time and/or distance and others are out to experience something new that has been unattainable prior to now. As a coach, I customize training plans based on the person’s why. It is of extreme importance to analyze the why on a regular basis to ensure that the ultimate goal stays in sight. I embrace the journey one day and one step at a time.