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How to Complete a Marathon in Only 16 Weeks
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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!

 



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