Short, Frequent Runs for 16 Week Marathon Plan

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

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.

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