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16 Week Marathon Training Plan


Dr Howard Hurst (

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16 Weeks

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Plan Description

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:00 hrs 1:20 hrs
Workouts Per Week Weekly Average Longest Workout
1:00 hrs 1:20 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Dr Howard Hurst

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

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