16-Week Marathon Training Plan

Weeks 1-4: Building the Foundation

Goal: Establish a solid running base, gradually increasing weekly mileage.

• Monday: Rest or cross-train (cycling, swimming, yoga)
• Tuesday: Easy run (3-4 miles) + Strength training (focus on core and lower body)
• Wednesday: Speed work (5 x 400m at 5K pace with 200m recovery) + 2 miles easy
• Thursday: Easy run (3-4 miles) + Strength training
• Friday: Rest
• Saturday: Long run (Start with 6 miles, increasing by 1 mile each week)
• Sunday: Easy recovery run (3 miles) or cross-train

Weekly Mileage: 15-20 miles

Weeks 5-8: Increasing Endurance

Goal: Increase long run distance and introduce tempo runs.

• Monday: Rest or cross-train
• Tuesday: Easy run (4-5 miles) + Strength training
• Wednesday: Tempo run (4 miles at a comfortably hard pace) + 1-2 miles easy
• Thursday: Easy run (4-5 miles) + Strength training
• Friday: Rest