Triathletes Marathon Training plan

Average Weekly Training Hours 00:47
Training Load By Week
Average Weekly Training Hours 00:47
Training Load By Week

I am a GB age group athlete have used this training plan for my last 3 marathons and have twice run sub-3hrs using it in addition to my triathlon training, you should be comfortable running 10-15km before embarking on this plan.
This is a 16 week marathon training plan for triathletes to be supplemented with additional cross-training activities such as strength workouts, turbos, bike and swim sessions - although it could also be used as a basic stand alone marathon training plan if required.
Regular sports massages are encouraged during the training plan, I usually book a massage every 3 weeks during marathon training.
Make sure you take sufficient nutrition and hydration with you for the long runs, the 4 x 20+ milers are the critical workouts I have found, i usually get straight in to an ice bath following these 20 mile runs, brrr..........!

Sample Day 3

10k pace

Sample Day 6
Long Run

10k pace + 45s/km

Sample Day 10

10k pace + 20s/km

Sample Day 13

10k pace + 45s/km

Sample Day 15
Track Speed

10 min Easy W/up with some strides
6 x 800m (60s recoveries) @ 5km race pace
10 min easy cool down

Sample Day 17

10k pace + 45s/km

Sample Day 20
Half Marathon - training run

7km @ Marathon pace + 30s/km
7km @ Marathon pace + 15s/km
7km @ Marathon pace