How to Train for a Marathon in 16 Weeks
You should be running 15 to 20 miles a week prior to attempting this training schedule. At a minimum, you should be able to run for at least 30 minutes without stopping.
- Difficulty:
- Challenging
Instructions
-
Building Up
-
1
Week 1: Run 5 miles one day, 4 miles one day and 3 miles on the remaining days.
-
2
Week 2: Run 6 miles one day, 4 miles one day and 3 miles on the remaining days.
-
3
Week 3: Run 7 miles one day, 4 miles one day and 3 miles on the remaining days.
-
4
Week 4: Run 8 miles one day, 5 miles one day and 3 miles on the other days.
-
5
Week 5: Run 10 miles one day, 5 miles one day and 3 miles on the other days.
Building and Maintaining Stamina
-
1
Week 6: Run 11 miles one day, 5 miles one day and 4 miles on the other days.
-
2
Week 7: Run 12 miles one day, 6 miles one day and 4 miles on the other days.
-
3
Week 8: Run 14 miles one day, 6 miles one day and 4 miles on the other days.
-
4
Week 9: Run 16 miles one day, 7 miles one day and 4 miles on the other days.
-
5
Week 10: Run 16 miles one day, 8 miles one day and 5 miles on the other days.
-
6
Week 11: Do the same workout as week 10.
-
7
Week 12: Run 18 miles one day, 8 miles one day and 5 miles on the other days.
-
8
Week 13: Do the same workout as week 12.
Tapering Off
-
1
Week 14: Run 9 miles one day, 8 miles one day and 5 miles on the other days.
-
2
Week 15: Run 8 miles one day, 5 miles one day and 3 miles on the other days.
-
3
Week 16: Jog 3 miles every other day. Then run the marathon.
-
1
Tips & Warnings
Check with your physician before embarking on any rigorous training regime. This information is not intended as a substitute for professional medical advice or treatment.
Err on the side of caution - do not train to excess. More is not necessarily better.
Listen to your body and have any persistent pain checked out by your doctor.
Related Searches
Comments
-
redstone16
Oct 05, 2010
hey et 1418, the biggest thing is to build up confidence w/ a weekly long run. Getting up to 20-22 before your taper would do wonders. I know it sounds like a lot now, but work it gradually and it'll seem like nothing! -
et1418
Aug 01, 2009
Hello all...I have never ran a marathon, however I consider myself to be an intermediate runner. Have been running off and on for about 15 years. Currently I run about 5-6 miles 4 to 5 times a week, however I am feeling very motivated to run my first marathon. Any advice for the firt time marathon "jitters" I am experiencing?
-
Aug 08, 2006
I run marathons a lot. The last week of the tampering off section is way too easy for your body. You should do the same as the week before, just slower.
-
Aug 08, 2006
I run marathons a lot. The last week of the tampering off section is way too easy for your body. You should do the same as the week before, just slower.
-
Aug 08, 2006
When you lift weights, your muscle (after a short while) shuts down. But if you put your mind to it, you can run until you drop died. Hopefully you do not do this, but the point is - your body can take it. If you master your mind, you can master your body, after all; you're the boss.
