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 - just no running this day. Swimming or cycling are good options.

Sample Day 8
1:00:00
Cross Train

Your choice - just no running this day. Swimming or cycling are good options.

Sample Day 15
1:00:00
Cross Train

Your choice - just no running this day. Swimming or cycling are good options.

Sample Day 22
1:00:00
Cross Train

Your choice - just no running this day. Swimming or cycling are good options.

Sample Day 31
1:45:00
Half Marathon Race

Goal is to find a half marathon race to dial in training paces. If there is no half marathon available, then run 14 miles with final 8 at marathon pace.

Sample Day 66
2:00:00
Long Run with 10k Race

If possible, find a 10k race for the final six miles of run. Run 60 minutes to 1:30 prior to race, then all out 10k.
If there is no race available, then run the final 45 minutes of the run between half marathon and 10k pace.

Sample Day 101
1:30:00
Long Run - Steady

Steady long runs are basics for marathon training. The goal is to get the muscular adaptations to running long. These are best done at a comfortable pace, usually a minute slower then goal marathon pace - for example, a 3:00 marathon is a 6:53 mile pace, so this long run would be done between 7:45-8:15 pace.

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.