16 Week Marathon Training Plan
Author: Kayla Bowker
Length: 16 Weeks
Tags: running, marathon, intermediate, advanced, pace based, strength
Typical Week: 2 Day Off, 4 Strength, 5 Run
Longest Workout:
20 miles
Author: Kayla Bowker
Length: 16 Weeks
Tags: running, marathon, intermediate, advanced, pace based, strength
Typical Week: 2 Day Off, 4 Strength, 5 Run
Longest Workout:
20 miles
16 Week Marathon Training Plan
This training plan is geared towards getting you ready for either your first or you millionth Marathon distance – 26.2 miles! Your plan will span over 16 weeks and will include 3-5 days of running with 2-3 strength training days. core work, and 2 full recovery days.
Runs are a combination of endurance runs, interval/track work, tempo runs, and easy recovery runs.
Strength sessions are around 30-40 minutes and incorporate a range of full body circuits and resistance band training.
Warm up
air squats
jump rope
squat jumps
Main set Circuit
20 pushups
20 squat jumps
20 burpees
20 split squat jumps
20 box jumps
20 plank shoulder taps
https://www.youtube.com/watch?v=f_b3VLnFpTY
Rest then repeat 3 times
Abs
15 plank knee touches
15 sit ups
30 seconds side plank on each side
rest repeat 3 times
warm up 5 minutes to loosen up
20 minutes endurance pace RPE 6-7
cool down 5 minutes to finish out the run
3X15 Dumbbell Shoulder press
3x15 tubing (or dumbbell) kickback (per arm)
https://www.youtube.com/watch?v=TOfl8Gwj010
3x15 leg extension (with resistance band)
https://www.youtube.com/watch?v=U2XUPX36P-4
OR
Leg extension (with machine)
https://www.youtube.com/watch?v=vRQpiTwUeyM
3x15 Standing Calf Raise
https://www.youtube.com/watch?v=wxwY7GXxL4k
3x15 Reservse cable fly
https://www.youtube.com/watch?v=ohxCDQ1Tw0Y
3x15 Cable Lateral Lift (each leg)
https://www.youtube.com/watch?v=k7IDWYeQ-1Q
3x20 Inclined Superman
https://www.youtube.com/watch?v=8uQi9VhRUus
warm up 5 minutes to loosen up
20 minutes endurance pace RPE 6-7
cool down 5 minutes to finish out the run
warm up 5 minutes to loosen up
20 minutes endurance pace RPE 6-7
cool down 5 minutes to finish out the run
30 seconds plank from elbows
30 seconds plank from hands
30 seconds left side plank
30 seconds right side plank
rest 1 minute
repeat 3-5 times
I am Kayla Bowker certified USAT Level 1 Triathlon Coach and founder of WhereYourFeetTakeYou. Where Your Feet Take You is a team dedicated to finding passion, faith, and strength in oneself through triathlon. I offer one on one coaching for triathlon and running along with other coaching options to help you towards accomplishing your goals.