🏁 Level Up Your Marathon — 16 Weeks, 4 Days a Week, One Smarter Strategy

Designed for intermediate runners with at least 1-2 years of long-distance running, this 16-week program strikes the balance between performance and sustainability. Train four days a week with purpose — and make your next marathon your strongest race performance yet.

🏃‍♂️ What You’ll Do: Start in the low 20s for weekly mileage and build to around 40 — a gradual, structured progression that supports fitness gains without overtraining. Each week includes two easy-effort runs, one distance-building long run, and one interval or threshold workout to build fitness.

🧠 Train Smarter, Finish Stronger: You’ll get the most from this plan with a GPS watch to monitor distance, time, and pace. Many sessions are heart rate-guided for precision, so a chest strap monitor is recommended for the most accurate data.

🎉 Built for Progress, Backed by Results: This plan helped runners with marathon experience crush the 2024 Chicago and Wineglass Marathons — and the feedback was overwhelmingly positive.

Whether you're aiming for a time goal, a negative split, or simply a more confident build-up, this plan is your next step forward.