Plan Overview

This 16-week marathon training plan is crafted for experienced runners ready to elevate their training and achieve their marathon goals. Designed for athletes with 2 to 3 years of consistent running experience who have completed a few half-marathons and at least one marathon, this plan is perfect for runners logging 25 to 30 miles per week and looking to train smarter, not harder.

Each week includes 5 carefully structured running days, complemented by 2 rest or active recovery days to optimize recovery, build endurance, and enhance overall performance. With added features like cross-training, mobility, strength work, and mindset guidance, this plan prepares you not only physically but mentally for the demands of race day.

Mileage and Structure

Starting Mileage: 25 miles per week
Peak Mileage: 50 miles per week during peak weeks
Long Runs: Begin at 9 miles and progress to 22 miles, ensuring race-specific preparation without overtraining

Workouts Include:

- Endurance Runs: Build your aerobic base with steady-paced miles, the foundation of marathon success.

- Long Runs: Weekly long runs to simulate marathon demands, including pacing strategies and fueling practice.

- Speed Workouts: Intervals, tempo runs, strides, and hill repeats to improve running economy, strength, and mental toughness.

- Active Recovery Days: Cross-training options like swimming, cycling, or yoga to promote recovery while staying active.

- Mobility & Strength Workouts: Short routines designed to prevent injury, improve biomechanics, and support overall performance.

- Mindset Guidance: Practical tips and strategies to help you stay motivated, focused, and confident throughout training and on race day.

- Taper Period: A structured reduction in mileage during the final 3 weeks to ensure you’re rested, fresh, and ready to perform.

Key Features:

- Holistic Approach: Blends running with strength, mobility, and mindset work to ensure a well-rounded training experience.

- Progressive Overload: Gradual increases in mileage and intensity with scheduled recovery weeks to reduce injury risk and optimize gains.

- Race-Specific Preparation: Long runs and speed workouts designed to mimic race-day conditions and challenges.

- Flexible Structure: Easily adaptable to fit your lifestyle without compromising the plan’s key components.

Whether you’re chasing a personal best or looking to cross the finish line feeling strong, this plan provides the structure, guidance, and support you need to achieve your marathon goals with confidence.

Mindset Coaching Add-On

For experienced runners, mindset work is the edge that separates a solid finish from a breakthrough performance. This mindset coaching add-on is designed to help you push limits, refine your mental strategies, and perform at your peak.

With this mindset coaching, you’ll gain:

Weekly Mindset Focus: Develop advanced mental tools such as mental resilience, emotional regulation during tough runs, and how to reframe setbacks as opportunities.

Pre-Workout Mental Priming: Start your runs with purpose, using techniques like visualization and self-affirmation to stay locked into your goals.

Mid-Training Check-Ins: Reflect and reset with guided prompts to adjust your approach and maintain motivation.

Race Week Mental Plan: Prepare mentally for race day with visualization exercises, grounding techniques, and positive self-talk strategies that keep you calm and focused.

This isn’t just about running fast, it’s about mastering your mental game and finishing stronger than ever.

Each week includes a Weekly Focus with prompts, visualization exercises, or journaling tasks to enhance mental strength and race-day readiness. These are placed strategically alongside workouts to make them easy to follow.