16 Week Marathon Training Plan
Author
Dr Howard Hurst (www.proformsportscience.co.uk)
All plans by this CoachLength
16 Weeks
Typical Week
3 Run
Longest Workout
20 miles
Plan Specs
running marathon intermediate pace based
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Summary
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.
Stats
Sample Day 1
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
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
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
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
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
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
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.