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16 Week Physical Therapy Based Marathon Plan



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16 Weeks

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Plan Description

This is a 16 week MARATHON plan designed to get you to the race day happy, healthy and ready to perform!
This plan is built from a physical therapist perspective, with core strength, recovery and health being paramount.
Recovery days are built in, but please take more if needed... Especially on days that you did not get adequate sleep the night prior. My rule is if your fatigue level is 7/10 or higher you must take a rest day.
The plan has 4 phases: base training, build training, peak training and a taper. If you miss a workout or a week due to travel or illness..please do not try and make up the training by adding it to the current week. Call me and I will walk you through how to change it. We don't want you making any large jumps in your long run mileage...this is where the injuries occur.
I have added optional cross training - please do not get overwhelmed! If you enjoy cycling - do it! If you enjoy it!
Core workouts are a necessary part of arriving to the race injury free.

Laura Fromdahl,
Physical Therapist at Drayer Physical Therapy,
USAT Certified Triathlon Coach, and owner of
Tri Strong Coaching
(843) 597-0110


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
16mi 20mi
—— ——
1:20 hrs 1:00 hrs
923m 1,737m
—— ——
Workouts Per Week Weekly Average Longest Workout
16mi 20mi
—— ——
1:20 hrs 1:00 hrs
923m 1,737m
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Laura Fromdahl

Tri Strong Coaching

I am a USAT Triathlon Coach & a physical therapist that specializes in triathletes. My coaching and plans are physical therapy biased and designed to get you to your race happy, healthy and prepared to compete. I started out specializing in beginner female triathletes...but now I have men and women racing all over the nation....from mini sprint distances to full ironman distances! Contact me for a free trial plan & references: or (843)597-0110.

Laura Fromdahl

Sample Day 1

2 mile super easy recovery run

Sample Day 3

speed work

speed workout
should take around 25-30 min

1/2 mile warm up
8 x 1 minute hard/1 minute easy
cool down to reach 2 miles total

Sample Day 4

Swimming is one of the best ways to cross train as a runner..

As a physical therapist I have discovered that swimming is one of the best ways to cross train as a runner. It counters all of the forward postures, stretches out the muscles and strenghens your back and core.
Want to become a swimmer? Give me a shout and I will assess your stroke and give guidance.
Previous swimmer or just wanting to figure it out on your own? Try these drills. Have fun, laugh at yourself and know that I'm only an email a way!

all drills are from the book Total Immersion (I highly recommend you buy this book if you are interested in swimming regularly)
try and incorporate each drill into the next. There is a progression!
50 yd warm up (50= 2 lengths of the pool)
50 look down- bury your head-let water flow
over your head
50 swim wide (think of a Y)
50 fingertip drag
50 pull with right hand when left is by ear
50 pierce the water-make a hole in the water
and slip hand through it then glide/reach
50 breathe every 3rd stroke
50 breathing- only 1 eye out of the water
50 long - reach - feel your lats
50 count your strokes per 25- aim for < 20
50 gentle kick - don't disturb the water
50 swim quietly - don't make a sound
50 easy - think of drills above
50 fast (notice your time) look at clock
50 easy cool down

Sample Day 6

6 miles easy - see pre activity comments

pre race breakfast eaten 2 hours prior - this is key!!
1 bottle of sports drink
1.5 cups unsweetened apple sauce
1 banana with almond butter
:15 min prior to starting:
100 calories of gel or equivalent

at mile 4 take 1 gel
bring hand held water bottle and drink 2 oz of sports drink at miles 2,4 & 6

Sample Day 7

recovery ride on gym bike

Sample Day 8

2 mile easy recovery run

Sample Day 9

recovery spin

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