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Marathon Training Plan

Runner's World Marathon 16 Week Intermediate Plan

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	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1		6mi Start slowly, finish faster	Recovery Run 7mi Warm up, then 10 x 1 min fast, 2 mins slow.	Recovery Run 6mi Easy		6mi Steady, off-road	Long Run 8mi Steady
Week 2		5mi First and last mile slow, middle 3 faster.		Recovery Run 1mi Warm up Intervals 2mi 4 x 3 mins fast, 2 mins slow Recovery Run 1mi Cool down		6mi Off road	Long Run 10mi Slow
Week 3		6mi Steady, with a few faster stretches	Hill Work 4mi Run to hill, then 8 x 40 secs uphill, jogging back for recovery. Run home	Recovery Run 5mi		7mi Off road	Long Run 12mi Take it easy!
Week 4		Recovery Run 1mi Warm up Recovery Run 1mi Cool down Recovery Run 3mi 3 x 1000m (or 3 x 4 mins), with 3-min jog recoveries.	Recovery Run 5mi	Hill Work 4mi Run to hill, then 9 x 40 secs uphill, jogging back for recovery. Run home		Recovery Run 1mi Warm up Recovery Run 1mi Cool down 3mi At a good speed	Long Run 10mi As week 2, but with more confidence
Week 5		6mi start slow, then put in repeated bursts over 200m, jogging about 400m after each	6mi start slowly, finish faster	Hill Work 4mi Run to hill, then 10 x 40 secs uphill, jogging back for recovery. Run home		Recovery Run 4mi	Race 13.1mi Half Marathon race
Week 6		6mi start slow, work up to faster pace if not tired	Recovery Run 1mi Warm up Recovery Run 1mi Cool down Intervals 4mi 3 x 1M approx, with 5-min recoveries after each	7mi Steady, with some strides at the end	Recovery Run 3mi Jogging only, off road	Fartleks 5mi inc some fast 200m bursts	Long Run 13mi steady
Week 7		Recovery Run 1mi Warm up Recovery Run 1mi Cool down Tempo 4mi 3 x 10 mins at half-marathon pace or faster, with 4-min recoveries	Recovery Run 4mi Off road	6mi with a few surges		Recovery Run 1mi Warm up Recovery Run 1mi Cool down 3mi at a brisk pace	Long Run 18mi Take your time, take drinks too.
Week 8		Recovery Run 5mi	Hill Work 6mi Run to hill, then 9 x 40 secs uphill, jogging back for recovery. Run home	6mi Start slow, finish strong		5mi inc a few fast strides	Race 13.1mi
Week 9		6mi No pressure	6mi slow start, then put in fast strides of 30 secs, with 1-min jog recoveries	Recovery Run 1mi Warm up Recovery Run 1mi Cool down Intervals 5mi 4x1M, with 5min recoveries		Recovery Run 1mi Warm up Recovery Run 1mi Cool down 3mi brisk	Long Run 17mi Take it steady
Week 10		5mi easy with a few fast strides	8mi inc 6 at marathon pace	6mi start slow, then put in fast strides of 30 secs, with 1-min jog recoveries		6mi inc 3M at a brisk pace (omit if racing)	Long Run 12mi
Week 11		Recovery Run 1mi Warm up Recovery Run 1mi Cool down Intervals 2mi 6 x 45s fast, 3 mins jog	8mi Marathon pace	6mi start slow, finish fast		5mi inc a few fast strides	Long Run 18mi
Week 12		Recovery Run 5mi	Intervals 4mi 4 x 1M at 10k pace	6mi		4mi Jogging and easy strides	Race 13.1mi
Week 13		6mi	6mi inc 10 x 30 secs fast, with 1-min jog recoveries	8mi inc 2 x 3M at marathon pace	3mi Jogging and strides		Long Run 20mi the last long one! Start easily, and take drinks with you
Week 14		8mi	Recovery Run 1mi Warm up Recovery Run 1mi Cool down Intervals 4mi 6 x 800m (with 2 mins rest) or 6 x 3 mins fast, 2 mins slow.	Recovery Run 6mi		7mi inc 5 at marathon pace	Long Run 11mi inc a race or fast run of 6-10M
Week 15		6mi	Recovery Run 1mi Warm up Intervals 3mi 10 x 400m (with 90-sec recoveries) or 1 2 x 1 min fast, 1 min slow Recovery Run 1mi Cool down	Recovery Run 5mi		Recovery Run 1mi Warm up Intervals 4mi 2 x 2M at marathon pace	Long Run 10mi 10M steady. Practise your marathon preparation
Week 16		Recovery Run 1mi Warm up Recovery Run 1mi Cool down 1mi Race pace	4mi easy with a few strides	Recovery Run 3mi in race kit		Recovery Run 2mi jogging, inc easy strides	Race 26.2mi Own it dude!

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