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16 Week Marathon Run Program

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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Author

Pauline Cound

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Length

16 Weeks

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This is a time based program over 16 weeks for beginner or intermediate runners preparing for their first or only marathon of the year so it starts off at a low base but assumes the athlete is already running a minimum of 4 hours a week.

It comprises 6 run sessions: two speed and one long slow distance sessions weekly (key sessions) with three active recovery runs (Zone 2). The third Active Recovery is optional and can be inserted on off days or as a second daily run. It has a mix of time trials, hill sessions, interval and test runs (to monitor improvement). The longest run should not exceed 32 km's.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
5:11 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
Run
5:11 hrs 2:30 hrs

Training Load By Week


Pauline Cound

pauline cound personal training

I specialize in training programs for cycling, running, and triathlon for beginner and age-group triathletes for Full, Half, Olympic and Sprint distance triathlons.

I love sports and am passionate about passing my knowledge and experience onto others, so I will continue to help others, and endeavor to be an inspiration to my TrainingPeaks clients in helping them achieve their goals.

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