How to Complete a Marathon in Only 16 Weeks
Download PDFHave you always wanted to run a marathon but aren't quite sure where to begin. Try this easy to follow 16 plan to get you ready for your big race!
Have you always wanted to run a marathon but aren't quite sure where to begin. Try this easy to follow 16 plan to get you ready for your big race!
This beginner marathon training program assumes you have been running consistently for at least 8-10 weeks and can run for at least 30 minutes without stopping. Although you can change the workout days around to accommodate your schedule do not run for more than two consecutive days when following this program.
Always make sure to warm up for 5-10 minutes before beginning each exercise session.
Intensity Scale (PE): 10 is a very fast run, 1 is a leisurely stroll
Cross Training (X Training): Any form of exercise other than jogging or running. Swimming, cycling, rowing, elliptical (Intensity: 6/10)
Tempo Runs (Tues. and Thurs.): Faster pace than long runs, usually goal race pace (Intensity: 7/10)
Long Runs (Sat.): Slower pace as completing the distance is what’s important, not time (Intensity: 5/10)
Recovery (Sun.): Can do cross training or go for a walk. 20-30 min of low intensity (Intensity: 2/10)
Week 1
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
6 km
(PE: 7)
Rest
5 km
(PE: 7)
Rest
8 km
(PE: 5)
Recovery
(PE: 2) Week 2
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
6 km
(PE: 7)
X Train
(PE: 6)
(20 min)
5 km
(PE: 7)
Rest
10 km
(PE: 5)
Recovery
(PE: 2)
Week 3
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
6 km
(PE: 7)
X Train
(PE: 6)
(20 min)
5 km
(PE: 7)
Rest
11 km
(PE: 5)
Recovery
(PE: 2) Week 4
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
8 km
(PE: 7)
X Train
(PE: 6)
(30 min)
5 km
(PE: 7)
Rest
13 km
(PE: 5)
Recovery
(PE: 2)
Week 5
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
8 km
(PE: 7)
X Train
(PE: 6)
(30 min)
5 km
(PE: 7)
Rest
15 km
(PE: 5)
Recovery
(PE: 2)
Week 6
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
8 km
(PE: 7)
X Train
(PE: 6)
(30 min)
6 km
(PE: 7)
Rest
17 km
(PE: 5)
Recovery
(PE: 2)
Week 7
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
10 km
(PE: 7)
X Train
(PE: 6)
(30 min)
6 km
(PE: 7)
Rest
19 km
(PE: 5)
Recovery
(PE: 2)
Week 8
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
10 km
(PE: 7)
X Train
(PE: 6)
(30 min)
6 km
(PE: 7)
Rest
22 km
(PE: 5)
Recovery
(PE: 2)
Week 9
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
11 km
(PE: 7)
X Train
(PE: 6)
(45 min)
6 km
(PE: 7)
Rest
25 km
(PE: 5)
Recovery
(PE: 2)
Week 10
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
13 km
(PE: 7)
X Train
(PE: 6)
(45 min)
8 km
(PE: 7)
Rest
25 km
(PE: 5)
Recovery
(PE: 2)
Week 11
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
13 km
(PE: 7)
X Train
(PE: 6)
(45 min)
8 km
(PE: 7)
Rest
27 km
(PE: 5)
Recovery
(PE: 2)
Week 12
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
13 km
(PE: 7)
X Train
(PE: 6)
(45 min)
8 km
(PE:7)
Rest
29 km
(PE: 5)
Recovery
(PE: 2)
Week 13
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
13 km
(PE: 7)
X Train
(PE: 6)
(45 min)
8 km
(PE: 7)
Rest
32 km
(PE: 5)
Recovery
(PE:2)
Week 14
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
13 km
(PE: 7)
X Train
(PE: 6)
(30 min)
8 km
(PE: 7)
Rest
14 km
(PE: 5)
Recovery
(PE: 2)
Week 15
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
8 km
(PE: 7)
X Train
(PE: 6)
(20 min)
5 km
(PE: 7)
Rest
12 km
(PE: 5)
Recovery
(PE:2)
Week 16
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
5 km
(EASY)
Rest
3 km
(EASY)
Rest
Rest
Race Day!
