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Short, Frequent Runs for 16 Week Marathon Plan

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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

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:28

Sample Day 1

0:30:00
Z1 Base Run

Keep this at Z1

Sample Day 4

0:30:00
Z1 Base Run

Keep this at Z1

Sample Day 5

6mi
Long Run - 6 Miles

6 miles EZ

Sample Day 7

2mi
Durability Run - 2 miles

2 miles EZ

Sample Day 8

1:00:00
Build - 8x100m @ Z4

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

3mi
Durability Run - 3 miles

3 miles EZ

Sample Day 11

0:30:00
Z1 Base Run

Keep this at Z1

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