RUN (MARATHON) 16 Weeks to 26.2

Average Weekly Training Hours 01:31
Training Load By Week
Average Weekly Training Hours 01:31
Training Load By Week

This 16 week training plan is geared toward the beginner to intermediate marathon runner who will be running the marathon distance 16 weeks from now. The plan has a balance between quality training and recovery to get you to the starting line prepared and healthy. The athlete should be able to run 4 miles as a long run prior to starting this plan. The plan was developed by Kim Welk, endurance coach, certified personal trainer and marathon finisher. Includes weekly training tips with purchase

Sample Day 2
0:45:00
Cross Training - Flex Day

Flex Day: Aerobic cross training - swim, bike or other activity for approx 45 minutes

Sample Day 3
3mi
Conversational Pace

Conversational Pace: A run performed at a comfortable pace where you can maintain a conversation

Sample Day 5
3mi
Conversational Pace

Conversational Pace: A run performed at a comfortable pace where you can maintain a conversation

Sample Day 7
5mi
Long Run

Long runs build strength and confidence. Focus on maintaining a conversational pace. Walk/run combo is ok. Walk at brisk pace - maintaining running form.

Sample Day 9
1:00:00
Cross Training - Flex Day

Flex Day: Aerobic cross training - swim, bike or other activity for approx 60 minutes

Sample Day 10
3mi
Fartlek

Fartlek - a training technique, used especially among runners, consisting of bursts of intense effort loosely alternating with less strenuous activity.

WU: - 
Dynamic Movements
10 minute slow jog

Run 3 minutes at conversational pace followed by 1 minute at 90-95% Rate of Perceived Exertion (RPE) Repeat 5-6 times

Cool Down:
5-10 minute slow jog
Dynamic movements

Sample Day 12
4mi
Conversational Pace

Conversational Pace: A run performed at a comfortable pace where you can maintain a conversation

Kim Welk

Each person that seeks to engage in a health and fitness journey participates for a different reason. Some are seeking a finish, some a PR in time and/or distance and others are out to experience something new that has been unattainable prior to now. As a coach, I customize training plans based on the person’s why. It is of extreme importance to analyze the why on a regular basis to ensure that the ultimate goal stays in sight. I embrace the journey one day and one step at a time.