16-Week Marathon Training Plan
16-Week Marathon Training Plan
Author
Mwangi Gitahi
Length
16 Weeks
Plan Description
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 their 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 some for distance. Therefore the time and distance for those weeks will be within a range and may not be reflected in the mileage and time summary charts for this plan.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
28mi | 22mi |
|
Day Off
x1
|
—— | —— |
|
Strength
x1
|
00:37:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
28mi | 22mi | |
|
|
—— | —— | |
|
|
00:37:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
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- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
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.
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