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16 Week Advanced Marathon Training Plan


Kayla Bowker

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16 Weeks

Plan Specs

running marathon intermediate advanced pace based strength

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Plan Description

This training plan is an advanced plan geared towards getting you ready for either your first or you millionth Marathon distance – 26.2 miles! It is recommended for someone who has experience with past running and training for races such as 10k or half marathon.

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, core work, and resistance band training. Run distance weeks range from 20 miles a week to 50 miles a week at the highest amount.

This plan will push you outside of your comfort zone with interval sessions, double run days, and long runs topping out at 20 miles for your longest run.
Why Where Your Feet Take You??

Detailed Plan Geared towards pushing you to be the strongest you can be!
EMAIL ACCESS for questions or help with your plan at
Coach Kayla believes in training plans that push you outside of your comfort zone while teaching you to feel strong and confident in your skin.

What the Where Your Feet Take You Athletes Say:
"Kayla’s coaching has allowed me to gain a level of fitness that I thought I would never be able to achieve. Looking forward to continuously pushing my limits "

"More importantly, I feel strong & confident. Coach Kayla pushes me beyond the borders of comfort and even beyond what I believe to be achievable, at times."


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:22 hrs 1:16 hrs
1:00 hrs 1:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
0:22 hrs 1:16 hrs
1:00 hrs 1:00 hrs
—— ——

Training Load By Week

Kayla Bowker

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.

Sample Day 1

5 miles Endurance Effort

Structure for this run is endurance effort pace:
Keep it light, focus on your form, arms tracking straight back no cross over, knees forward and feet striking underneath your shoulders. head high, shoulders relaxed.

This should be a pace in which you can do for an hour without bonking however it is faster than a recovery pace, you should be tired when you are done.

Make sure to fuel as you would in a race, so making sure you at minimum drink every 1.5-2 miles (as if there was an aid station) if you drink your nutrition do it every 2 miles, if you use gels or chomps or something make sure to get some in about every 4 miles.

Sample Day 1

Hip Openers

Sample Day 2

800s (200 Burst 600 Endurance)

Warm up 1 mile

8 Rounds of:
200 meter Strong Effort (bursts)
600 endurance effort

1 mile cool down

Sample Day 3

Glute Activation Work

15 monster walks (with Band)
15 lateral walks (with band)
repeat both of these two times

4X10 glute bridge

4X10 donkey kicks with band

4X10 side donkey kicks

4X10 fire hydrants

Sample Day 3

Strength - Arms

3x15 bicep curl to shoulder press

3x15 Incline Bicep Curl

3x15 Overhead Tricep Extension

3x15 Hammer Curl

3x15 each arm tricep kickback

3x15 Plank with Bicep Curl (each arm)

Sample Day 4

2 mile tempo

warm up 2 miles

2 miles at tempo effort pace

0.5 mile cool down

Sample Day 5

Full Body Strength Day

3x15 Clean and press

4X15 squat and press with dumbbells

4x10 walking overhead lunges

4x10 Dumbbell Shoulder press

4x10 bicep curl to shoulder press

2x10 tubing (or dumbbell) kickback (per arm)

3x15 renegade row with burpee

4x10 push - up to shoulder tap

Ab workout
1 minute plank
1 minute shoulder taps

1 minute plank with knee taps
30 seconds side plank on each side

rest in between each one for about 30 seconds

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