Veteran Marathon 16 week Training Plan

Training Load By Week
Training Load By Week

This training plan is for the veteran runner preparing for a marathon.

It is a 16 week program that requires a base of 25 miles / week prior to starting.

Sample Day 2
7mi
Intervals (Track Workout)

Warmup: 2 mile easy pace with 6 x 30s strides

Main Set:
- 4 x 800m at 10km pace with 90s recovery run
5 minutes easy recovery run
- 4 x 800m at 10km pace with 90s recover run

Cooldown: easy running with remaining time

Sample Day 4
7mi
Tempo Run

Warm up: Easy two mile run with 6 x 30s Strides

Main Set: Four miles at marathon goal race pace.

Cool down: with the remaining time, get an easy mile in

Stretch and rehydrate!

Sample Day 5
7mi
Easy Run

Aerobic Base Run.

Easy pace. No faster than goal marathon pace.

Sample Day 6
4mi
Primer for tomorrow's long run

Begin the habit of pre-race routine.

Easy Run with 8 to 10 x 30sec strides

Sample Day 7
12mi
Long Run (12 miles)

Negative Split Long Run

First 6 miles: Marathon pace + 30-45s/mile
Next 6 miles: Marathon pace + 0-15s/mile

Stretch out, go for a recovery walk, rehydrate and refuel well.

Sample Day 9
8mi
Mile Repeats

Warm up: 2 miles easy pace with 6 x 30s strides

Main set: 1 mile - 2 mile - 1 mile at 10km pace with rest intervals of easy running at 4 min after first mile interval and 7 min after 2 mile interval.

Cool down: easy running with remaining time.

Sample Day 11
9mi
Tempo Run

Warm up: Easy two mile run with 6 x 30s Strides

Main Set: 2 x 15 min with 5 min recovery

Cool down: with the remaining time, get an easy mile in

Stretch and rehydrate!