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


Team W Coaching - Highlands Ranch, CO

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16 Weeks

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Plan Description

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.

Colfax Marathon - Denver, CO

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
21mi 26mi
Day Off x2
—— ——
Other x2
1:31 hrs 1:00 hrs
Strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
21mi 26mi
Day Off
—— ——
1:31 hrs 1:00 hrs
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Kim Welk

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.

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