RUN (MARATHON) 16 Weeks to 26.2
Author
Team W Coaching - Highlands Ranch, CO
All plans by this CoachLength
16 Weeks
Typical Week
2 Day Off, 3 Other, 3 Run, 1 Strength
Longest Workout
26.2 miles
Plan Specs
running marathon intermediate pace based strength base period
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Summary
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
Stats
Sample Day 1
Flex Day: Aerobic cross training - swim, bike or other activity for approx 45 minutes
Sample Day 2
Conversational Pace: A run performed at a comfortable pace where you can maintain a conversation
Sample Day 4
Conversational Pace: A run performed at a comfortable pace where you can maintain a conversation
Sample Day 6
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 8
Flex Day: Aerobic cross training - swim, bike or other activity for approx 60 minutes
Sample Day 9
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 11
Conversational Pace: A run performed at a comfortable pace where you can maintain a conversation