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Marathon Training Plan -16 Weeks PR


Thelen Coaching

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16 Weeks

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Plan Description

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
6:16 hrs 3:00 hrs
Strength x3
1:22 hrs 0:30 hrs
X-Train x2
2:30 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
6:16 hrs 3:00 hrs
1:22 hrs 0:30 hrs
2:30 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Tracy Thelen

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.

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