16-Week Marathon Training Plan

Average Weekly Training Hours 00:45
Training Load By Week
Average Weekly Training Hours 00:45
Training Load By Week

This plan is designed for anyone looking to run a marathon in 4 months, and improve on a previous marathon performance. I've used it with great success. It's best for flat or moderately flat courses. It is also intended for someone who has a good mileage base coming in, and is ready for some speed work. The plan assumes the runner is someone with a few shorter distance races under his/her belt, such as 5Ks, 10Ks and half marathons. It is not ideal for a beginner runner. The peak mileage for this plan is between 50 and 55 miles.

PLEASE NOTE: some of the runs are for time and therefore distance for those weeks will be within a range and may not be reflected in the mileage summary charts for this plan.

Sample Day 2
5mi
Easy Run

Sample Day 3
1:00:00
Cross-Train

Sample Day 4
5mi
Easy Run

Sample Day 5
5mi
Easy Run

Sample Day 7
8mi
Long Run

Sample Day 9
5mi
Track Work

Workout:
Dynamic warm-up stretches
2 mile warm-up run
Strides

4x400m:
200m @5K pace and 200m @5K pace +10 sec (10 seconds slower) per interval

2 mile cool down
Static stretches

Sample Day 10
1:00:00
Cross Train