16-Week Marathon Training Plan

Author

Mwangi Gitahi

Length

16 Weeks

Typical Week

1 Day Off, 4 Run, 1 Strength

Longest Workout

22 miles

Plan Specs

running marathon intermediate advanced masters time goal strength

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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Summary

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.

Stats

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

Back to Plan Details

Sample Day 1

5mi
Easy Run

Sample Day 2

1:00:00
Cross-Train

Sample Day 3

5mi
Easy Run

Sample Day 4

5mi
Easy Run

Sample Day 6

8mi
Long Run

Sample Day 8

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 9

1:00:00
Cross Train

16-Week Marathon Training Plan

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