16 Week Intermediate Marathon Plan
16 Week Intermediate Marathon Plan
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
16 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This is an intermediate marathon plan. This would be an ideal plan for a first time marathoner or someone who has done a marathon in the past and is ready to follow a step by step plan. The run work outs in this training plan are based off of pace as well as some heart rate efforts. Run work outs include aerobic capacity, hills, threshold, tempo, and speed work! This plan also includes a verity of strength training, mobility, cross training exercises.
During this marathon program you will build up to running to 3 hours. There will also be 2 recovery weeks where we cut back the volume and the intensity. It is still important to move the body during recovery weeks so there will be active recovery runs and work outs.
This marathon training plan has a 2 week taper in which volume drops and intensity increases to some faster than race pace intervals. There is some nutritional guidance for long runs as well as before the race! This is a fun and unique training program! Enjoy!
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
03:55:00 | 03:00:00 |
|
Strength
x4
|
01:51:00 | 00:45:00 |
|
Day Off
x1
|
—— | —— |
|
X-Train
x1
|
00:22:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:55:00 | 03:00:00 | |
|
|
01:51:00 | 00:45:00 | |
|
|
—— | —— | |
|
|
00:22:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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