Basic 16 Week Marathon Plan

Average Weekly Training Hours 04:31
Training Load By Week
Average Weekly Training Hours 04:31
Training Load By Week

Athletes selecting this plan should have base training that would allow them to complete a Marathon.

Sample Day 2
1:00:00
3 x 1 mile

BT:

WU: 15 minutes in Zone 1 with 4 x 20 second pickups.

MS: 3 x 1 mile at 5k pace -12 seconds per mile. (RI: 90 seconds).

CD: Remainder of workout in Zone !.

Sample Day 4
1:00:00
Short High Tempo

BT:

WU: 20 minutes in Zone 1 with 4 x 30 seconds at 5K pace. Get at least 90 seconds rest between efforts.

MS: Run for 15 minutes at 20 seconds per mile slower than 5K pace.

CD: Run in Zone 1 for the remainder of the workout.

Sample Day 6
1:49:59
Shorter Long Run

BT:

WU: Run for 10 minutes in Zone 1

MS: Run for 90 minutes at 1:35 per mile slower than your 5k pace. Stay steady.

CD: Jog or Jog/Walk for the remainder of the workout.

Sample Day 9
1:00:00
3 x 1200

BT:

WU: 15 minutes in Zone 1 with 4 20 second pickups.

MS: 3 x 1200 at 5k pace (-8 seconds per mile)(RI: 90 seconds).

CD: Remainder of workout in Zone !.

Sample Day 11
1:01:05
5 Mile Mid-Tempo

BT:

WU: 15 minutes in Zone 1 with 3 x 30 seconds at 10K pace.

MS: Run for 5 miles on a measured course at 1 minute and 20 seconds per mile slower than 5K pace.

CD: Run in Zone 1 for the remainder of the workout.

Sample Day 13
2:10:00
Mid Long Run

BT:

WU: Run for 10 minutes in Zone 1

MS: Run for 1 hour and 40 minutes at 1:45 per mile slower than your 5k pace. Stay steady.

CD: Jog or Jog/Walk for the remainder of the workout.

Sample Day 16
1:00:00
6 x 800

BT:

WU: 15 minutes in Zone 1 with 4 20 second pickups.

MS: 6 x 800 at 5k pace (-12 seconds per mile)(RI: 90 seconds).

CD: Remainder of workout in Zone !.