16-Week Competitive Marathon Training Plan
16-Week Competitive Marathon Training Plan
Length
16 Weeks
Plan Description
This 16-week plan is designed for competitive runners with at least 3 years of long distance running experience who are ready to train 5 days per week. Weekly mileage starts in the low 30s and gradually builds to peak weeks of over 50 miles. Each week includes two easy runs, one long run, one interval or threshold workout, and one progression run. For best results, it's strongly recommended to use a GPS watch that tracks distance, time, and pace. Since many workouts are guided by heart rate, using a chest strap heart rate monitor can provide more accurate data than a wrist sensor.
A version of this plan was successfully used by several athletes I coached for the 2024 New York City Marathon. The feedback was overwhelmingly positive—including one runner who achieved a personal best by over 50 minutes.
How it Works
Load Your Plan
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
01:57:00 | 01:39:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:57:00 | 01:39:00 |
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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