16 Week marathon Training plan for PR!

Average Weekly Training Hours 00:29
Training Load By Week
Average Weekly Training Hours 00:29
Training Load By Week

This is a 16 week training plan, it can be applied for a begginer runner, or a seasoned runner. it's a good mix of strength runs, tempo runs, and speed. follow this plan and enjoy a new PR on race day. it's a steady build of mileage that will peak you around 50 miles in a week and keep you solid in the 40 miles per week range. A more seasoned runner can add a mile or two extra to some of the runs to build this plan into a 55-58 mile a week plan if they are accustom to running that much. With this plan I also suggest 2-3 days per week a basic strength routine at home as you stretch 3 x 1 minute walls sits 3 x 20 push-ups 3 x 25 sit-ups 2 x 1 minute planks Best of luck and happy training

Sample Day 1
7mi

7-8 miles
strength run begin to build strength in the quads and legs to with stand the hills of Boston

2 miles or 20 minutes of an easy warm-up this is low heart rate relaxed pace run.

4 x 1/4 mile long hill or 4% incline on treadmill
run at a uptempo effort not a sprint just up-tempo near a race pace like effort.
take the down hill easy as recovery.
if on treadmill do 2 minutes up and 2 minutes down the downhill part should be 0% incline.

finish out the run miles/time as an easy cool down effort pace.

Sample Day 2
5mi

5miles recovery run
heart rate should be sub 145

Sample Day 3
7mi

7miles or 60 minutes

introduction to tempo. (race pace effort)

Warm-up  2 miles or 20 minutes of easy pace this should be conversation low heart rate

main set:
5 x 2 minutes @ Goal race pace
recovery is 1 minute of easy jog

finish out the run nice and relaxed about
30-40 seconds slower per mile than your goal race pace

Sample Day 5
5mi

5miles EASY

this should be run about 1 minute slower per mile than goal race pace

after the run

25 squats
20 single leg squats (each leg)
3 x 1 minute planks
3 x 15 push-ups
4 x 25 sit-ups

Sample Day 6
12mi

12 mile long run nice and relaxed pace
focus on building endurance and base.

Sample Day 7
0:45:00

Cross Train day
45-60 minutes

Ellipitical
bike
swim
cross country ski
yoga
pilates

you choose just keep it easy and light

Sample Day 8
7mi

7-8 miles or  60 minutes

Warm-up   2 miles or 20 minutes of easy relaxed pace

main set:  5 hill repeats
if outdoors find a nice hill with good grade that is roughly 1/4 mile or longer run up and down it 5 times focus the up hill portion at a tempo like effort and focus on good form.
if on a treadmill;  5 x 2 minutes @ 5% grade will work and again a tempo type pace effort
recover for 2 minutes @ 0% incline before you start the next hill

Cool down:
Easy relaxed pace to finish out your miles or time.  make sure you keep things pretty chill and recover your heart rate

Mike Buenting
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Gotta Have Heart Training

Gotta Have Heart Training is about making people believe in themselves and get out of their comfort zones. We host group workouts in the Twin Cities area of MN but coach athletes all over the country and typically meet at races together and have fun!
Results driven by mixing smart but hard physical training with also mental training. As any endurance athlete knows you must train the mind as much as the body.
Gotta Have Heart Training is known for helping marathon runners reach Boston!