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PR the Marathon with this 16-Week Marathon Training Plan

Nailing a combo of total-body strength and speedwork will help you go the distance.

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Once your base-building period is over, it’s time to tackle this 16-week marathon training plan. A marathon is a 98 percent aerobic activity, which means training requires predominantly aerobic work, says coach and Olympic Trials finalist Rebeka Stowe. “At the same time, you want to build total-body strength to withstand that time on your feet, so some faster turnover sessions that tap into 5K and 10K pace (and hills!) are important,” she says. Nailing that combo in your schedule will help you go the distance.

16-week marathon training plan

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday
PT / Endurance Focused Lift 30 min run or OFF 6-8 x 400m @ HM-10K [half marathon to 10K pace] w/ 400m jog recovery PT / Endurance Focused Lift 30 min run or 45-60 min cross-train 75-90 min 30 min or OFF
PT / Endurance Focused Lift 30 min run or OFF 4-6 x 800m @ HM w/ 2 min jog recovery PT / Endurance Focused Lift 30 min run or 45-60 min cross-train 75-90 min 30 min or OFF
PT / Endurance Focused Lift 30 min run or OFF 3-4 x 1 mile @ M-HM w/ 1 min walk recovery PT / Endurance Focused Lift 30 min run or 45-60 min cross-train 75-90 min 30 min or OFF
PT / Endurance Focused Lift 30 min run or OFF 45 min run PT / Endurance Focused Lift 30 min run or 45-60 min cross-train 10 miles 30 min or OFF
PT / Endurance Focused Lift 30-40 min or OFF 8-10 x 45 sec hill w/ jog down recovery PT / Endurance Focused Lift 30-40 min Run or 45-60 min cross-train 12 miles 30-40 min or OFF
PT / Endurance Focused Lift 30-40 min or OFF 25-35 min Continuous @ M PT / Endurance Focused Lift 30-40 min Run or 45-60 min cross-train 14 miles 30-40 min or OFF
PT / Endurance Focused Lift 30-45 min or OFF 8 -10 x 60 sec hill w/ jog down recovery PT / Endurance Focused Lift 30-40 min Run or 45-60 min cross-train 16 miles 30-45 min or OFF
PT / Endurance Focused Lift 30-45 min or OFF 45 min run PT / Endurance Focused Lift 30-40 min Run or 45-60 min cross-train 18 miles 30-40 min or OFF
PT / Endurance Focused Lift 30-40 min or OFF 8-10 x 400m @ 10K-5K w/ 400m jog recovery PT / Endurance Focused Lift 30-40 min Run or 45-60 min cross-train 12 miles 30-40 min or OFF
PT / Endurance Focused Lift 30-40 min or OFF 10-12 x 30 sec hill w/ jog down recovery PT / Endurance Focused Lift 30-40 min Run or 45-60 min cross-train 13.1 miles 30-40 min or OFF
PT / Endurance Focused Lift 30-45 min or OFF 4-6 x 1 mile @ M-HM w/ 1 min walk recovery PT / Endurance Focused Lift 30-40 min Run or 45-60 min cross-train 12 miles 30-45 min or OFF
PT / Endurance Focused Lift 30-45 min or OFF 35-45 min Continuous @ M PT / Endurance Focused Lift 30-40 min Run or 45-60 min cross-train 20 miles 30 min or OFF
PT / Endurance Focused Lift 30-40 min or OFF 45 min run PT / Endurance Focused Lift 30-40 min Run or 45-60 min cross-train 14 miles 30-40 min or OFF
PT / Endurance Focused Lift 30-40 min or OFF 6-8 x 800m @ HM w/ 2 min jog recovery PT / Endurance Focused Lift 30-40 min Run or 45-60 min cross-train 14 miles 30-40 min or OFF
PT / Endurance Focused Lift 30 min run or OFF 45 min run 30-45 min Run or 45 - 60 min cross-train 30 min run or cross-train 10 miles 30 min or OFF
PT / Endurance Focused Lift 30 min run or OFF 4 x 1200m (3 @ M, 1 @ HM) w/ 2 min recovery jog 30 min run or cross-train 30 min run or cross-train 26.2 miles 30 min or OFF

Want more? Check out the Complete 2022 Training Plan Pack