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16 Week Marathon

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16 Week Marathon

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Kelsey Ramberg

All plans by this Coach

Length

16 Weeks

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 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. They include aerobic capacity, 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. That is the max an athlete should run during a marathon training cycle. Any more than that, you will do more harm than good and the body will have a hard time recovering. 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!

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:40:00 03:00:00
Strength x2
01:17:00 00:50:00
X-Train x2
00:30:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
03:40:00 03:00:00
Strength
01:17:00 00:50:00
X-Train
00:30:00 00:45:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Kelsey Ramberg

Just Keep Triing

As a USA Triathlon certified coach, I offer high quality coaching to triathletes, swimmers, and runners! From beginner to advanced athletes, I get you to the finish line! As your coach, I will hold you accountable for completing your work outs, help set goals, overlook training program, and get you ready for race day! I also help women use their unique physiology to train to their potential!


  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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