Marathon HandbookAll plans by this Coach
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
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
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.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.Still have questions about this plan?