16 Week Marathon Training Schedule
Ultimate 16 Week Marathon Training Schedule
Whether you’re running your first 26.2-mile race or want to improve on a previous performance, a 16 week marathon training schedule will give you a fighting chance. Why leave it until the last minute and bust a gut trying to cram training into the month before the race?
Build up speed and endurance gradually and you will be able to go the distance without burning out.
A 16 week marathon training schedule enables you to have a life and train too.
Instead of training 5-6 times per week, you can enjoy a simple marathon training plan that has you doing no more than 3-5 sessions per week.
Did you know that one of the biggest mistakes new race runners make is running too much? Hit it too hard, too fast and you’ll find yourself on the bench.
The good news is that a 16 week marathon training schedule can be adapted to suit beginners and intermediate runners. Training can be done outside and on the treadmill.
16 Week Marathon Training Schedule for Beginners
If you’re simply looking to get fit and get round in under 5.5 hours, you need a 16 week marathon training schedule geared towards beginners. The name of the game at first is to start running regularly – 3-4 times per week – and work towards running without walking at a steady pace.
A 16 week marathon training schedule for beginners will:
Take care of timings, frequency and give you pacing advice
Include walking and running days
Tell you when to take rest days
Allow you to build up distance and endurance gradually, reducing risk of injury
This type of plan is a confidence builder that will get you ready for the mental and physical challenge of covering 26.2 miles.
16 Week Marathon Training Schedule: Intermediate
The intermediate plan differs quite considerably from the beginner plan. A 16 week marathon training schedule for intermediate runners is still about boosting confidence and endurance but there will be a greater emphasis on speed work.
If you’re an intermediate runner, chances are you’ll be after a 16 week marathon training schedule that will give you the best chance of getting round in the best possible time.
This type of program is perfect for runners aiming for a 3.30 – 4.30 race time.
A 16 week marathon training schedule for intermediate runners will:
Introduce you to interval running – excellent for boosting speed and endurance levels
Include 1 long run per week so you can build up distance gradually
Feature hills, which are great for increasing leg strength
Introduce you to the concept of tapering so you avoid falling into the trap of over-training.
Check out my 16 week marathon training schedule and don’t forget to let me know how you get on!
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