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

Things You'll Need:

• Bottled Water

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

6. Week 6: Run 11 miles one day, 5 miles one day and 4 miles on the other days.

7. Week 7: Run 12 miles one day, 6 miles one day and 4 miles on the other days.

8. Week 8: Run 14 miles one day, 6 miles one day and 4 miles on the other days.

9. Week 9: Run 16 miles one day, 7 miles one day and 4 miles on the other days.

10. Week 10: Run 16 miles one day, 8 miles one day and 5 miles on the other days.

11. Week 11: Do the same workout as week 10.

12. Week 12: Run 18 miles one day, 8 miles one day and 5 miles on the other days.

13. Week 13: Do the same workout as week 12.

Tapering Off

14. Week 14: Run 9 miles one day, 8 miles one day and 5 miles on the other days.

15. Week 15: Run 8 miles one day, 5 miles one day and 3 miles on the other days.

16. Week 16: Jog 3 miles every other day. Then run the marathon.

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.

Who Can Help:

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on 8/8/2006 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.

on 8/8/2006 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.

on 4/3/2006 If you just want to finish and don't care about your time, you can train for this in less time. I ran a 15 miler before my marathon, then I took six weeks off with no running (because I hurt myself). I did a four minute run at a minute walk pace. I told myself I could always run four minutes, no matter how much it hurt. I don't recommend this, but if you really want to do it you can. Stuff yourself with energy gels during the run and have fun.

on 11/29/2005 I agree with Morgan. A marathon is more mental than physical. I ran mostly 3 to 6 miles three times a week. Then I ran 20 miles in 4 hours three weeks before the marathon. The trick was staying calm and not "racing" the first 10 miles due to the excitement. Keep to your normal workout pace. If you get cramps, just walk a while, you will be able to jog again soon.
Don't let the crowd cause you to run too fast. Enjoy the day.
No need for special food or drink along the way. Just water as needed.

on 11/22/2005 Train your brain. Your body can physically handle the stress. But you have to train your mind. A marathon is more a mental challenge than a physical one. And it is one aspect that is rarely mentioned in the "how to" books. I am a marathoner.