16-Week Marathon Training Plan (mileage-based)
Kevin PortmannAll plans by this Coach
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All sessions are built to be downloaded automatically from your Trainingpeaks to your Garmin device!
This is a mileage-based plan designed to help beginner and intermediate runners train for a marathon. Athletes who are looking for a plan to get them to the finish of their first 26.2, and more experienced athletes looking for a structured plan will see value with this 16-week (4 months) build to marathon race day.
The program is designed in 4 phases: base, build, peak, and taper. Each phase and each session have a specific purpose, which are described in the pre-comment section of the workout. The athlete will start with ~16 miles in their first week, and will progressively ramp up to reach ~53 miles at the peak of their training.
This plan will help the athlete train methodically and progressively to prime them for their event, with a balanced approach including aerobic, recovery, speed, tempo, and long runs.
This plan includes 2 run tests (5K effort) at week 4 and week 8 to define and refine your training pace. Once you have run your 5K pace, feel free to contact me at firstname.lastname@example.org to help you determine your training zones. Ideally you are running these 2 tests on the same route, and with a HR monitor.
It is assumed that the athlete has a GPS watch to track their running, and that the athlete has consulted with his/her general practician prior to starting his/her training. Kevin Portmann Coaching is not responsible for ensuring that the athlete has been cleared by a General Practician, nor is he responsible for ensuring that the plan fits the athlete's fitness abilities.
Kevin Portmann Coaching remains available for any question the athlete may have prior to starting this plan.
Kevin Portmann Coaching has availability to take on athletes to offer them a more individualized training program, tailored to their needs, wants, and physiological abilities. The more thorough approach includes, but is not limited to, bi-monthly training plans set up (training scheduled designed 2 weeks in advance), an open communication through TP, texts, and phone calls, a discovery/ onboarding conversation to understand the athlete's work-life balance, training availability, recent and past injuries, areas for concerns, goals, and more.
Feel free to reach out at email@example.com for any enquiry and get you fully prepared for your marathon event!
Training Plan Sample Week
Average Weekly Breakdown
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Day Off x1
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Training Load By Week
This plan works best with the following fitness devices: