Your 16 Week Trail Marathon Training Plan from a 80/20 Endurance Certified Coach
This 16-week plan is perfect for road runners wanting to transition to their first trail off-road marathon event, as well as those running the marathon distance for the first time.
80/20 training is highly effective and you spend 80% of your time working out at a low intensity and 20% at a high intensity.
This method will enable you to get your volume of running needed for your marathon without breaking down and also helping to avoid injury. Runs will become more pleasant and less draining. You'll carry less fatigue from one run to the next Your performance will improve in the few high-intensity runs. Your fitness levels will reach new heights.
This training plan is based on someone who is already running five or six days a week, accumulating an average weekly mileage of at least 30-40 miles. However, the plan can easily be modified to five days of running per week by skipping the Saturday or Thursday easy runs.
The plan includes the option to cross train and strength & conditioning to help avoid injury on your 16 week journey to your marathon.
What's in the plan:
🏃 Run sessions with Heart Rate for Garmin, COROS etc devices
📊 Also has Rate of Perceived Exertion (RPE) targets so you can run to feel.
🏋️One Strength & Conditioning Session to help you prevent injury
💪 Strength session is body weight so no need for gym equipment and the session has videos to follow
🧘♀️ Deep stretch and mobility sessions every week
🚴♂️ Cross training example: cycling with HR & Power for Zwift , Garmin etc
✏️ Training & Race Tips - including nutrition, hydration and kit advice
🛌🏻 One rest day a week to help you absorb your training. You have the option to take more rest days if required.
📧Email access to coach for FREE
You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.
My name is Karen and I live in Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). I'm an IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach and Coach Educator, 8020 Endurance Certified Coach and qualified Personal Trainer (AIQ/NASM) So if you would like face to face coaching please get in touch.
Karen has an MSc in Sports Performance Coaching.
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Good luck with your training and Marathon event!
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I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.