16 Week Marathon PB Plan | Cycling Cross Train |Intermediate |Extremely Detailed |Free Coach Support
16 Week Marathon PB Plan | Cycling Cross Train |Intermediate |Extremely Detailed |Free Coach Support
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
16-Week Marathon Training Plan
Introducing our 16-week marathon training plan, crafted specifically for runners looking to improve their performance- whether you’ve done a marathon before and are aiming to achieve a personal best or complete your first. This is also perfect for advanced runners with limited time to train.
This plan includes a cycling session each week so you can either maintain your cycling performance or add a cross training element to your run training
Key Features of the Plan
- 4 to 5 runs per week, structured to ensure balance and recovery.
- 1 cycling cross-training session per week for improved endurance and reduced injury risk.
- Sessions averaging just over an hour, designed to fit smoothly into a busy life.
- Guidance on which sessions can be swapped for club sessions to maintain social runs.
Recommended Starting Ability
- Comfortably run for at least 40 minutes before starting this plan.
Your Training Journey
The plan is divided into four key phases:
Weeks 1-5: Building Your Base
We’ll start by establishing a solid endurance base, incorporating race pace efforts to get you comfortable with your marathon pace early on.
Weeks 6-9: Increasing Volume & Race Pace
This phase builds your weekly mileage and enhances your ability to maintain race pace, boosting your confidence and stamina for longer runs.
Weeks 10-14: Pushing Limits & Building Speed
We’ll increase your training volume and speed work to break through barriers and improve your ability to maintain a strong pace as the miles add up.
Weeks 15-16: Peaking & Tapering
In the final phase, we’ll taper your training, allowing your body to recover fully so you arrive at the start line fresh, strong, and ready to perform your best.
Why This Plan?
- Comprehensive, results-driven approach to marathon training.
- Carefully designed to address the challenges of pacing, endurance, and motivation.
- Structured progression that builds confidence and avoids burnout.
- Fully optimized to help you achieve your marathon goals.
Tracking Your Progress
Our plan integrates seamlessly with your smartwatch, allowing you to follow sessions live on the go. You’ll have full access to your training calendar, making it easy to stay on track, monitor your progress, and adjust as needed.
About Me
Hi, I’m Chris, head coach at Efficient Endurance. With years of experience coaching runners of all levels, I’m dedicated to helping you reach your full potential. Whether your goal is to set a personal record or fine-tune your race-day strategy, I’m here to guide you every step of the way. Be sure to leave your email when purchasing.
Ready to Overcome the Challenges and Succeed?
I’m excited to guide you through this 16-week journey. Together, we’ll tackle the common hurdles of marathon training and ensure you’re ready to run your best race yet!
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x4
|
03:47:00 | 04:00:00 |
Other
x2
|
00:28:00 | 00:15:00 |
Bike
x1
|
01:14:00 | 01:40:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
03:47:00 | 04:00:00 | |
|
00:28:00 | 00:15:00 | |
|
01:14:00 | 01:40:00 |
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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