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16-Week Marathon Training Plan


Mwangi Gitahi


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 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.

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Training Plan Sample Week


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
Day Off
—— ——
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.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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