A conservative 16 week marathon training program

A lot of runners have this distance on their bucket list. You can do it.

Wednesday and Friday’s are rest days

A marathon is a long race. This is a marathon training program that can get you to your race in 16 weeks and not put a lot of pressure on you. You have to run and it gets difficult but it is not training 4 hours a day.

Some of the terms defined in the training program are as follows :

  • Choice – You choose to either run or do a cross training activity
  • Easy – A comfortable pace
  • HYF (How you feel) – Just run how you feel. Some may even take their watch off or just start the timer and not be tied to the mile intervals.
  • Fartlek – Speed Play (run at different speeds at whatever periods during your run.)
  • Intervals – Short (.25 to 1 mile) fast repeats followed by a slow recovery run. Helps with speed and endurance.
  • Tempo – Run slightly slower than a 10k race pace
  • Hills – Try and get in a little hill running especially if your selected marathon is hilly.
  • Long – For marathon training this is the most important run of the week. Builds strength, endurance and most importantly your confidence.
  • Rest – don’t do anything. Recovery is very important
Week Mon Tue Wed Thu Fri Sat Sun
1 3 choice 3 easy Rest 3 easy Rest Rest 6 miles long
2 3 choice 3 fartlek Rest 4 easy Rest 3 miles HYF 8 miles long
3 3 choice 4 tempo Rest 5 easy Rest 4 miles HYF 10 miles long
4 3 choice 4 intervals Rest 6 easy Rest 4 miles HYF 12 miles long
5 3 choice 5 hills Rest 6 easy Rest 5 miles HYF 10 miles long
6 3 choice 5 tempo Rest 5 easy Rest Rest 14 miles long
7 3 choice 5 intervals Rest 5 easy Rest 5 miles HYF 10 miles long
8 3 choice 4 hills Rest 6 easy Rest 5 miles HYF 16 miles long
9 3 choice 6 tempo Rest 5 easy Rest 5 miles HYF 10 miles long
10 3 choice 5 intervals Rest 6 easy Rest 4 miles HYF 18 miles long
11 3 choice 5 hills Rest 8 easy Rest 5 miles HYF 10 miles long
12 3 choice 8 tempo Rest 6 easy Rest Rest 20 miles long
13 3 choice 4 intervals Rest 8 easy Rest 5 miles HYF 10 miles long
14 3 choice 4 hills Rest 6 easy Rest 4 miles HYF 12 miles long
15 3 choice 3 tempo Rest 5 easy Rest 4 miles HYF 7 miles long
16 3 choice 3 easy Rest 3 easy Rest 2 miles HYF 26.2 miles

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