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  • Marathon Training Plan (16 Week)

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    Cayla
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    This 16-week marathon training plan gradually increases mileage and intensity to prepare a runner for a marathon. It includes long runs on weekends that increase in distance up to 22 miles. Mid-week runs include intervals, tempo runs, and hill workouts to build speed. The plan progresses from 4-5 mile runs in the first weeks to 18-20 miles in later weeks. It incorporates surges, strides, and alternating paces to challenge different energy systems and mimic marathon conditions. The goal is to be running at 10k and marathon pace by the final weeks before the race.

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    This 16-week marathon training plan gradually increases mileage and intensity to prepare a runner for a marathon. It includes long runs on weekends that increase in distance up to 22 miles. Mid-week runs include intervals, tempo runs, and hill workouts to build speed. The plan progresses from 4-5 mile runs in the first weeks to 18-20 miles in later weeks. It incorporates surges, strides, and alternating paces to challenge different energy systems and mimic marathon conditions. The goal is to be running at 10k and marathon pace by the final weeks before the race.

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    © All Rights Reserved
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    753 views1 page

    Marathon Training Plan (16 Week)

    Uploaded by

    Cayla
    This 16-week marathon training plan gradually increases mileage and intensity to prepare a runner for a marathon. It includes long runs on weekends that increase in distance up to 22 miles. Mid-week runs include intervals, tempo runs, and hill workouts to build speed. The plan progresses from 4-5 mile runs in the first weeks to 18-20 miles in later weeks. It incorporates surges, strides, and alternating paces to challenge different energy systems and mimic marathon conditions. The goal is to be running at 10k and marathon pace by the final weeks before the race.

    Copyright:

    © All Rights Reserved
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    16-Week Marathon Training Plan

    Run 26.2 with pro runner + coach Steph Bruce

    MON TUES WED THURS FRI SAT SUN


    1 4-5 4-5 miles w/ 6 x 100m strides 3-4 3 miles easy, 3 miles @ MP, OFF 4-5 12 miles
    miles miles 3 miles easy miles
    2 5-6 4-5 miles w/ 4 x 30 sec surges 3-4 3 miles easy, 5 x 3 min at HMP OFF 4-5 12 miles total, 4 miles easy,
    miles miles with 2 min rec, 3 miles easy miles then at beginning of each mile do
    1 minute surge
    3 5-6 5-6 miles w/ 6 x 100m strides 4-5 3 miles easy, 10 x 1 minute hill, OFF 5-6 14 miles
    miles miles 3 miles easy miles
    4 4-5 2 miles easy, 10 x 400 with 2 4-5 2 miles easy, 4 mile HMP, OFF 4-5 14 miles total, Last 3 miles
    miles min rec, 1st 5 at 10k pace, last miles 2 miles easy miles progress from MP to HMP
    5 at 5k pace, 2 miles easy

    5 4-5 2 miles easy, 8 x 2 min hill, 4-5 2 miles easy, 2 miles HMP, 3-4 4-5 16 miles
    miles 2 miles easy miles 1 mile easy, 1 mile 10k pace, miles miles
    2 miles easy
    6 4-5 2 miles easy, 5x1000m at 10k 4-5 2 miles easy, 4 miles alternating 4-5 4-5 15 miles total, 4 miles easy,
    miles pace w/ 2 min rec, 2 miles easy miles 1 min on (10k-HMP), 1 min off, miles miles 10 miles MP, 1 mile easy
    1 mile easy
    7 4-5 2 miles easy, 4 mile tempo, 4-5 2 miles easy, 8 x 200m with 4-5 4-5 18-20 miles
    miles start MP progress each mile, miles 200m jog, 2 miles easy miles miles
    2 miles easy
    8 4-5 2 miles easy, 10 x 400 with 1 4-5 8 mile progression run, start 4-5 4-5 15 miles total, 3 miles easy,
    miles min rec, 1st 5 at 10k pace, last miles slow and increase pace each miles miles 3 miles HMP, 5 miles easy,
    5 at 5k pace, 2 mile easy mile, try to be running 10k race 3 miles HMP, 1 mile easy
    pace by end of run
    9 4-5 2 miles easy, 8 x 2 min hill, 4-5 2 miles easy, 8 x mile 4-5 4-5 3 mile w.u. 12 miles alternating
    miles 2 miles easy miles @ MP with 1 minute rest, miles miles marathon pace, MP + 1 minute
    2 miles easy ( so for 3:30 marathon- 8:00,
    9:00, 8:00, 9:00. 3 mile c.d.
    10 4-5 3-4 miles plus 4 x 200 at 5k 3-4 2 miles easy 4-5 4-5 20 miles easy
    miles pace with 200 jog rec miles miles miles
    11 4-5 3-4 miles w/ 4 x 100m strides 3-4 2 miles easy, 3 x 1 mile OFF 4-5 20 miles with last 3 miles @ MP
    miles miles @ 10k pace with 3 min rec, miles
    2 miles easy
    12 2-3 2 miles easy, 3 x 3 min with 2 OFF 2 miles easy, 8 x 800 @ MP 4-5 4-5 22 miles easy
    miles min rec, MP,HMP,10k effort, with 1 min rest, 2 miles easy miles miles
    1 mile easy
    13 4-5 3-4 miles plus 4 x 200 at 5k OFF 2 miles easy, 4 mile tempo 4-5 4-5 3 mile w.u. 12 mile SS @ MP,
    miles pace with 200 jog rec @ MP, 2 miles easy miles miles 3 mile c.d.
    14 4-5 4-5 miles w/ 4 x 30 sec surges 3-4 2 miles easy, 6 x 1000 OFF 4 miles 18-20 miles easy
    miles miles @ MP with 1 min rest,
    2 miles easy
    15 4 miles 3-4 miles plus 4 x 200 at 5k 3-4 2 miles easy, 10 x 300 4 miles 2-3 14 miles easy
    pace with 200 jog rec miles @ 10k pace with 200m jog, easy miles or
    2 miles easy off
    16 2-3 OFF 3-4 2 miles easy, 2 x 3 miles 4 miles 2 miles +
    miles miles @ MP with 3 mins rest, easy drills and RACE DAY!
    2 miles easy strides

    “It’s not endless practice that makes perfect; it’s deliberate, purposeful practice every day.”
    – ROB KRAR

    Rest = easy jogging between intervals MP = Marathon Pace


    Strides = accelerations of running faster for about 100m Tempo Pace = between marathon and half marathon

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