Short, Frequent Runs for 16 Week Marathon Plan
Author
Jim Gazzale
Length
16 Weeks
Typical Week
4 X-Train, 5 Run, 1 Day Off
Longest Workout
17 miles
Plan Specs
running marathon beginner intermediate
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Summary
16-week marathon training plan includes multiple short runs per week (2-5 miles each). This plan is perfect for beginners with limited time to train. You'll get faster, go longer, and not spend hours training.
Stats
Sample Day 1
Keep this at Z1
Sample Day 4
Keep this at Z1
Sample Day 5
6 miles EZ
Sample Day 7
2 miles EZ
Sample Day 8
Warm Up
10:00 EZ
5-10:00 drills
-Skips
-High Knees
-Butt Kicks
-Karaoke
-Lateral Skips w/ knee raise
Followed by 5x 30 yard strides with :30 rest in between.
Main Set:
8x (100m @ Z4/2:00 EZ)
Cool down:
5:00 EZ
Sample Day 9
3 miles EZ
Sample Day 11
Keep this at Z1