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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

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
16mi 20mi
Strength x2
—— ——
Bike x2
1:20 hrs 1:00 hrs
Swim x1
923m 1,737m
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
16mi 20mi
—— ——
1:20 hrs 1:00 hrs
923m 1,737m
Day Off
—— ——

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

$150.00 - Buy Now