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16-Week Marathon Training Plan


Mwangi Gitahi

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16 Weeks

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.

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
28mi 22mi
Day Off x1
—— ——
Strength x1
0:37 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
28mi 22mi
Day Off
—— ——
0:37 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

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