16 Week Marathon Training Plan

Average Weekly Training Hours 03:55
Training Load By Week
Average Weekly Training Hours 03:55
Training Load By Week

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.

Sample Day 2
0:35:00
Full Body circuit

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

Sample Day 3
0:30:00
39.3TSS
30 minute Endurance Run

warm up 5 minutes to loosen up
20 minutes endurance pace RPE 6-7
cool down 5 minutes to finish out the run

Sample Day 4
0:35:00
Hypertrophy Circut

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

Sample Day 6
0:30:00
39.3TSS
30 minute Endurance Run

warm up 5 minutes to loosen up
20 minutes endurance pace RPE 6-7
cool down 5 minutes to finish out the run

Sample Day 7
0:34:00
34TSS
15 minutes + 6x30 second bursts

Sample Day 9
0:30:00
39.3TSS
30 minute Endurance Run

warm up 5 minutes to loosen up
20 minutes endurance pace RPE 6-7
cool down 5 minutes to finish out the run

Sample Day 9
0:10:00
Plank Challenge

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

Kayla Bowker
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Where Your Feet Take You

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.