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.
| 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 |