Marathon Training Plan -16 Weeks PR

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Marathon Training Plan -16 Weeks PR

Author

Thelen Coaching

All plans by this Coach

Length

16 Weeks

Typical Week

6 Run, 2 X-Train, 3 Strength

Longest Workout

3:00 hrs

Plan Specs

running marathon advanced time goal hr based pace based

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Summary

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.

Stats

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

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.

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

0:30:00
Core Strengthing

your choice of core activities or flexibility exercises.

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 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

0:30:00
Core Strengthing

your choice of core activities or flexibility exercises.

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