16 Week Marathon Training Plan

Average Weekly Training Hours 01:00
Training Load By Week
Average Weekly Training Hours 01:00
Training Load By Week

This 16 week marathon training plan is aimed at those who can already comfortably run 10 km and want to progress to marathon distance. Before starting the plan you are recommended to perform a timed 10 km (6.2 mile). All training session intensities will be adjusted based on your 10 km pace. The plan is made up of 4 key sessions. Each week will include a speed work session to develop leg speed, hill repeat session to develop leg strength and a long run to improve endurance. In addition, every other week will include a tempo run to enhance anaerobic capacity.

Sample Day 1
2.86mi
Speed Workout

WU: 15 min easy jog
MS: 8 x 400 m. Efforts should be performed at your 10 km pace less 55-60 s per km. 200 m jog recovery between efforts.
CD:10 min easy running.

Sample Day 3
0:35:00
Hill Repeats

WU: 15 min easy jogging on flat terrain.
MS: 6 x 1 min hill repeats. Walk recovery back down the hill.
CD: 10 min easy jogging on flat terrain.

Sample Day 4
3mi
Tempo Run

WU: 15 min easy jogging
MS: 3 mile tempo run. Aim to run the whole session at your 10km pace plus 10-15 s per km.
CD:10 min easy jogging

Sample Day 6
8mi
Long Run

8 mile long run. Start off easy and try to increase your pace every 2 miles. The aim is to complete the last 2 miles quicker than your first 2 miles.

Sample Day 8
3.73mi
Speed Workout

WU: 15 min easy jog
MS: 4 x 1200 m. Efforts should be performed at your 10 km pace less 40-45 s per km. 400 m jog recovery between efforts.
CD:10 min easy running.

Sample Day 10
0:40:00
Hill Repeats

WU: 15 min easy jogging on flat terrain.
MS: 8 x 1 min hill repeats. Walk recovery back down the hill.
CD: 10 min easy jogging on flat terrain.

Sample Day 13
10mi
Long Run

10 mile long run. Start off easy and try to increase your pace every 2.5 miles. The aim is to complete the last 2.5 miles quicker than your first 2.5 miles.

Dr Howard Hurst
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Proform Sport Science

Proform Sport Science is run by Dr Howard Hurst, as multisport coach with a PhD in Sport Science, a registered Sports Nutritionist and ISAK anthropometrist. I offer training plans and 1-2-1 coaching back up by scientific research and have over 15 yrs coaching and research experience.