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16 Week Marathon Training Plan

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16 Week Marathon Training Plan

Author

Marathon Handbook

All plans by this Coach
4.25 (4)

Length

16 Weeks

Plan Description

Our 16 Week Marathon Plan is designed for runners with some short-distance experience . . . perhaps you’ve run a few 5k’s or 10k’s and want to push yourself.

Who is it for?: People with some running experience, looking to ramp up their training for a marathon. Perhaps it’s your first marathon, perhaps you’ve run a couple; this plan is designed for people who can currently run continuously for one hour.

How Long?: 16 weeks // 4 months.

The plan focusses on building your strong running base and adding mileage.

The ‘training runs’ should be done at a comfortable, sustainable pace – their purpose is to help you get the miles and time on your feet in.

The ‘race pace run’ is designed for those who have a specific target finish time in mind: during these runs, stick to your target marathon pace. If you don’t have a target marathon pace, maintain a comfortable, sustainable pace.

Long runs are there to increase your maximum mileage and time on your feet. The whole purpose of these is to run slowly – at a conversational pace – no faster. If you are struggling during these long runs, feel free to take walking breaks – no worries.

The plan includes one day of cross training and two rest days.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
29mi 20mi
Day Off x2
—— ——
X-Train x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
29mi 20mi
Day Off
—— ——
X-Train
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Thomas Watson

Marathon Handbook

We help you run far!

Marathon Handbook is one of the most popular sources of run training plans online, aimed at everything from 5ks, 10ks, half marathon, marathon and ultramarathons!


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  • 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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