16 Week Advanced Marathon Training Plan

Author

Kayla Bowker

All plans by this Coach

Length

16 Weeks

Typical Week

5 Run, 3 Strength, 1 Day Off

Longest Workout

20 miles

Plan Specs

running marathon intermediate advanced pace based strength

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Summary

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 whereyourfeettakeyou@gmail.com
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."

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 01:45
Training Load By Week
Average Weekly Training Hours: 01:45
Average Weekly Breakdown

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.

Back to Plan Details

Sample Day 1

5mi
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

0:10:00
Hip Openers

https://www.youtube.com/watch?v=Ts3rzaNTyk0

Sample Day 2

5.97mi
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

0:15:00
Glute Activation Work

15 monster walks (with Band)
https://www.youtube.com/watch?v=Nry0TZg8EN0
15 lateral walks (with band)
https://www.youtube.com/watch?v=CyexXVt1B9o
repeat both of these two times

4X10 glute bridge
https://www.youtube.com/watch?v=2-d8EplhKIM

4X10 donkey kicks with band

4X10 side donkey kicks
https://www.youtube.com/watch?v=Wzb_qX5gLww

4X10 fire hydrants
https://www.youtube.com/watch?v=n4iSkwX8GuI

Sample Day 3

0:35:00
Strength - Arms

3x15 bicep curl to shoulder press
https://www.youtube.com/watch?v=zdQOmPMGjOY

3x15 Incline Bicep Curl
https://www.youtube.com/watch?v=FM7725AeXPA

3x15 Overhead Tricep Extension
https://www.youtube.com/watch?v=QbuaXgugLtg

3x15 Hammer Curl
https://www.youtube.com/watch?v=EdWCF9-ZAJI

3x15 each arm tricep kickback
https://www.youtube.com/watch?v=ZO81bExngMI

3x15 Plank with Bicep Curl (each arm)
https://hmg-prod.s3.amazonaws.com/videos/2018-womenshealth-fitnessloops-sm-v2-round-4-28-1541541359.mp4

Sample Day 4

4.5mi
2 mile tempo

warm up 2 miles

2 miles at tempo effort pace

0.5 mile cool down

Sample Day 5

0:45:00
Full Body Strength Day

3x15 Clean and press
https://www.youtube.com/watch?v=MsOSMJ33CNA

4X15 squat and press with dumbbells
https://www.youtube.com/watch?v=Mf15rTLysxc

4x10 walking overhead lunges
https://www.youtube.com/watch?v=ekkKhBLZnxc

4x10 Dumbbell Shoulder press

4x10 bicep curl to shoulder press
https://www.youtube.com/watch?v=zdQOmPMGjOY


2x10 tubing (or dumbbell) kickback (per arm)
https://www.youtube.com/watch?v=TOfl8Gwj010

3x15 renegade row with burpee
https://www.youtube.com/watch?v=4_gD5sDTI40

4x10 push - up to shoulder tap
https://www.youtube.com/watch?v=9reQ2--Ejpk

___________________________________________
Ab workout
1 minute plank
1 minute shoulder taps
https://www.youtube.com/watch?v=f_b3VLnFpTY

1 minute plank with knee taps
https://www.youtube.com/watch?v=g57zkyRjYH4
30 seconds side plank on each side

rest in between each one for about 30 seconds

16 Week Advanced Marathon Training Plan

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