Marathon Training Plan -16 Weeks PR

Average Weekly Training Hours 10:09
Training Load By Week
Average Weekly Training Hours 10:09
Training Load By Week

This is a 16 week, time based advanced level marathon training plan designed for someone trying to run a marathon PR. You should be comfortable running at least 5 hours a week, with five days of running per week prior to starting this training plan. There are two to three speed workouts per week, and a long run weekly on Sundays. All workouts are time based and there is no need for access to a track for the speed workouts. Marathon pace workouts are incorporated into the long runs through out the training program. The long runs top out at 3 hours and highest weekly volume is 8:30 of running time. There is additional cross training and strength training time built into the program. Fridays are a rest day from running to allow for recovery. There are also two recovery weeks with decreased intensity and volume.

Sample Day 1
1:00:00
Cross Train

Your choice. Swimming or cycling are good options.

Sample Day 1
0:45:00
Endurance Run

Keep it easy and steady - stretching out the legs and building the volume on the run. Don't stress the time or pace.

Sample Day 2
0:45:00
Marathon Pace Run 4-2

Start out at Endurance Pace/HR, RPE of 6. Run the first 30 minutes at that pace.
Increase pace to Marathon Pace/HR with an RPE of 7. This should be sustainable, but challenging. Run the next 15 minutes at that pace.
Cool down with a few minutes recovery run if needed

Sample Day 2
0:30:00
Core Strengthing

your choice of core activities or flexibility exercises.

Sample Day 3
1:00:00
Cross Train

Your choice. Swimming or cycling are good options.

Sample Day 3
0:50:00
Endurance Run

Keep it easy and steady - stretching out the legs and building the volume on the run. Don't stress the time or pace.

Sample Day 4
0:50:00
SubMax - 4x4(3)

Warm up at easy pace for 10-15 minutes (1-2 miles), adding in some strides and accelerations during the warm up. Stretch if needed following warmup.
Main Workout:
4 x 4 minutes SubMax Pace
- RPE should be 9
- Nice quick turnover and smooth stride throughout interval. Keep the form good.
- Recovery between intervals is 3 minutes, easy running at recovery pace
Cool Down as needed following workout, up to 15 minutes (2 miles)

Tracy Thelen
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Thelen Coaching

Thelen Coaching offers personalized and individualized coaching for athletes of all levels in cycling, mountain biking, running and triathlons, specializing in trail running, ultras, ultra endurance cycling and 24 hour races.