Marathon Training Program

In order to start this 16-week marathon training program, it is recommended that you first build a base of at least 25 miles of cardiovascular endurance training. Without a sufficient milage base to start this program, you increase your risk of injury.

If you have built up your 25 mile a week base, then your ready to start training for the big boy - the marathon. Durring this 16 -week marathon program you'll not only build upon your base milage, but you'll also increase the number of farleks, thresholds, intervals, hills and strides speed and endurance exercises in your cardiovascular endurance program.

If you haven't already, you should start a runners training log. It's a great place to record your race times so you can see the steady improvements that you are making making.

 
Week Mon Tues Wed Thurs Fri Sat Sun Base
Base
6 easy
3 thresh
6 easy
10 slow
25 miles
2
3 fartlek
6 easy
3 thresh
3 easy
12 slow
27 miles
3
6 easy
4 easy 4 thresh
3 easy
12 slow
29 miles
4
6 easy
4 easy
4 thresh
3 easy
12 slow
29 miles
5
2 hills
4 easy
3 fartlek
3 easy
9 slow
22 miles
6
4 hills
6 easy
4 thresh
5 easy
12 slow
31 miles
7
3 hills 6 easy
4 thresh
3 easy
18 slow
34 miles
8
3 hills
6 easy
4 fartlek
5 easy
16 slow
34 miles
9
4 easy
5 easy
3 interval
1 strides
13 race
26 miles
10
4 fartlek
6 easy
4 interval
5 easy
16 slow
35 miles
11
4 thresh
4 easy
3 interval
3 easy
20 slow
34 miles
12
4 fartlek
6 easy
4 interval
5 easy
16 slow
35 miles
13
3 thresh
6 easy
4 interval
3 easy
12 slow
28 miles
14
4 fartlek
6 easy
2 interval
3 easy
20 slow
35 miles
15
3 thresh
6 easy
1 interval
3 easy
12 slow
25 miles
16
2 fartlek
4 easy
1 interval
3 easy
8 slow
18 miles
Race
3 strides
3 easy
2 easy
26.2 race
8+race
Sample Interval Sessions: Wk10: 3 sets of 4 x 400 m at 800 m pace; 150 sec recovery; 1 lap jog between sets. Wk11: 2 sets of 3 x 1000 m at 3K pace; 120 sec recovery; 1 lap job between sets. Wk12: 400 m, 600 m, 800 m, 1200 m, 1600 m, 1200 m, 800 m, 600 m, 400 m (+5 sec/lap as +distance); 60 sec recovery. Wk13: 6 x 600 m at 1500 pace; 120 sec recovery. Wk14: 4 x 1600 m at 5K pace; 90 sec recovery. Wk15: 10 x 200 m at 400 m pace; 180 sec recovery.