16 week advanced marathon training plan

A 16 week plan suitable if you've already run a 10km or half marathon or even a marathon and would now like to step it up a notch.

16 week advanced marathon training plan
Distance Marathon Level Advanced Weeks 16

A 16 week plan suitable if you've already run a 10km or half marathon or even a marathon and would now like to step it up a notch.

  • Note: please do a 15 minute warm up and cool down before Threshold, Continuous Hills, Circuit or Interval sessions.
  • If your are feeling ok you may wish to consider a 20 to 30 minute recovery run in the morning before any of the quality sessions above.
  • Always substitute cross-training for running if you are injured, very sore or it is not safe to run.
  • Please add a Core conditioning, Pilates or Yoga classes once or twice a week if you have time.
  • Try to stretch every day for at least 10 minutes.
  • Always eat within 20 to 30 minutes of finishing a run.
  • Always train at your target pace, don’t compromise or run too hard. Tiredness always catches up and take extra rest if required...

Training plans supplied by: Nick Anderson at RunningWithUs

 

For more expert training advice on running techniques click the links below:

 

Week 1

  1. Mon

    30 minutes

    1. Easy run 30 minutes
  2. Tue

    35 minutes

    1. Tempo run 6 sets of 5 minutes tempo with 1 minute recovery.
  3. Wed

    45-60 minutes

    1. Easy run 45 to 60 minutes
  4. Thu

    45 minutes

    1. Progression run 45 minutes
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Steady run 45 minutes
  7. Sun

    80 minutes

    1. Steady run 80 minutes

Week 2

  1. Mon

    30-45 minutes

    1. Easy run 30 to 45 minutes
  2. Tue

    30 minutes

    1. Interval session 4 sets of 1 mile with 3 minutes recovery.
  3. Wed

    45-60 minutes

    1. Easy run 45 to 60 minutes
  4. Thu

    36 minutes

    1. Tempo run 3 set of 10 minutes with 2 minutes recovery.
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Steady hill run 45 minutes
  7. Sun

    90 minutes

    1. Easy run 90 minutes

Week 3

  1. Mon

    30-45 minutes

    1. Easy run 30 to 45 minutes
  2. Tue

    30 minutes

    1. Interval session 10 sets of 600 metres with a minute recovery.
  3. Wed

    45-60 minutes

    1. Easy run 45 to 60 minutes
  4. Thu

    45 minutes

    1. Tempo run 2 sets of 20 minutes at half marathon pace with 2 minutes recovery.
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Steady run 45 minutes on a hilly course.
  7. Sun

    100 minutes

    1. Easy, steady run 1 hour and 40 minutes

Week 4

  1. Mon

    30-45 minutes

    1. Easy run 30 to 45 minutes
  2. Tue

    30 minutes

    1. Interval session 1 mile then 3 minutes recovery folowed by 12 sets of 400 metres with 1 minute recovery.
  3. Wed

    45-60 minutes

    1. Easy run 45 to 60 minutes
  4. Thu

    45 minutes

    1. Progression run 45 minutes
  5. Fri

    Rest

  6. Sat

    Under 30 minutes

    1. 5km race or tempo run 25 to 30 minutes
  7. Sun

    80 minutes

    1. Easy run 80 minutes

Week 5

  1. Mon

    45 minutes

    1. Easy run 45 minutes
  2. Tue

    30 minutes

    1. Interval session 8 sets of 800 metres with 75 seconds recovery.
  3. Wed

    45-60 minutes

    1. Easy run 45 to 60 minutes
  4. Thu

    50 minutes

    1. Tempo run 3 sets of 15 minutes at half marathon pace with 3 minutes recovery after each set.
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Steady run 45 minutes on a hilly route.
  7. Sun

    105 minutes

    1. Easy or steady run 1 hour 45 minutes

Week 6

  1. Mon

    30-45 minutes

    1. Easy run 30 to 45 minutes
  2. Tue

    45 minutes

    1. Easy run 45 minutes
  3. Wed

    36 minutes

    1. Interval session 6 sets of 5 mins with 1 minute recovery after each set.
  4. Thu

    45-60 minutes

    1. Easy run 45 to 60 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    105 minutes

    1. Progression run 1 hour and 45 minutes increasing to tempo for the last 20 to 30 minutes.

Week 7

  1. Mon

    30 minutes

    1. Easy run 30 minutes
  2. Tue

    30-45 minutes

    1. Easy run 30 to 45 minutes
  3. Wed

    60 minutes

    1. Run 60 minutes at marathon pace.
  4. Thu

    30 minutes

    1. Recovery run 30 minutes
  5. Fri

    Rest

  6. Sat

    30-45 minutes

    1. Easy run 30 to 45 minutes
  7. Sun

    120 minutes

    1. Easy run 2 hours

Week 8

  1. Mon

    30-45 minutes

    1. Easy run 30 to 45 minutes
  2. Tue

    40 minutes

    1. Fartlek session 40 minutes
  3. Wed

    45-60 minutes

    1. Easy run 45 to 60 minutes
  4. Thu

    30-45 minutes

    1. Easy run 30 to 45 minutes
  5. Fri

    Rest

  6. Sat

    30-40 minutes

    1. Tempo run 30 to 40 minute run or a 10k race
  7. Sun

    105 minutes

    1. Easy run 1 hour and 45 minutes.

Week 9

  1. Mon

    30-45 minutes

    1. Easy run 30 to 45 minutes
  2. Tue

    30 minutes

    1. Recovery run 30 minutes
  3. Wed

    70 minutes

    1. Run 70 minutes ar marathon pace
  4. Thu

    30 minutes

    1. Recovery run 30 minutes
  5. Fri

    Rest

  6. Sat

    30-45 minutes

    1. Easy run 30 to 45 minutes
  7. Sun

    120 minutes

    1. Easy run 2 hours

Week 10

  1. Mon

    30-45 minutes

    1. Easy run 30 to 45 minutes
  2. Tue

    40 minutes

    1. Fartlek session 40 minutes, moderately hard effort.
  3. Wed

    45-60 minutes

    1. Easy run 45 to 60 minutes
  4. Thu

    90 minutes

    1. Run 4 sets 20 minutes at marathon pace with 3 minutes recovery between sets.
  5. Fri

    Rest

  6. Sat

    30-45 minutes

    1. Easy run 30 to 45 minutes
  7. Sun

    135 minutes

    1. Easy run 2 hours and 15 minutes.

Week 11

  1. Mon

    30-45 minutes

    1. Easy run 30 to 45 minutes
  2. Tue

    60 minutes

    1. Interval session 1 mile followed by 3 minute recovery then 12 sets of 400 metres at a fairly hard pace. 1 min recovery after each set.
  3. Wed

    45-60 minutes

    1. Easy run 45 to 60 minutes
  4. Thu

    35 minutes

    1. Tempo run 8 sets of 5 minutes with 1 minute recovery after each set.
  5. Fri

    Rest

  6. Sat

    30 to 45 minutes

    1. Easy run 30 to 45 minutes
  7. Sun

    150 minutes

    1. Easy run 2 hours and 30 minutes.

Week 12

  1. Mon

    30-45 minutes

    1. Easy run 30 to 45 minutes
  2. Tue

    30 minutes

    1. Interval session 8 sets of 800 metres at a fairly hard effort with 1 minute recovery.
  3. Wed

    45-60 minutes

    1. Easy run 45 to 60 minutes
  4. Thu

    60 minutes

    1. Progression run 60 minutes
  5. Fri

    Rest

  6. Sat

    30-45 minutes

    1. Easy run 30 to 45 minutes
  7. Sun

    150 minutes

    1. Easy run 2 hours and 30 minutes

Week 13

  1. Mon

    30-45 minutes

    1. Easy run 30 to 45 minutes
  2. Tue

    40 minutes

    1. Fartlek session 40 minutes
  3. Wed

    30 minutes

    1. Recovery run 30 minutes
  4. Thu

    48 minutes

    1. Tempo run 10 minutes tempo then 2 minutes easy. Repeat 4 times.
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Easy run 30 minutes
  7. Sun

    150 minutes

    1. Easy or steady run 2 hours and 30 minutes

Week 14

  1. Mon

    30-45 minutes

    1. Easy run 30 to 45 minutes
  2. Tue

    30 minutes

    1. Recovery run 30 minutes
  3. Wed

    90 minutes

    1. Run 90 minutes at marathon pace
  4. Thu

    30 minutes

    1. Recovery run 30 minutes
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Easy run 45 minutes
  7. Sun

    120 minutes

    1. Easy run 2 hours

Week 15

  1. Mon

    30-45 minutes

    1. Easy run 30 to 45 minutes
  2. Tue

    30-45 minutes

    1. Easy run 30 to 45 minutes
  3. Wed

    30-40 minutes

    1. Run 30 to 40 minutes at marathon pace
  4. Thu

    45-60 minutes

    1. Easy run 45 to 60 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Easy run 30 minutes
  7. Sun

    80 minutes

    1. Easy run 80 minutes

Week 16

  1. Mon

    30 minutes

    1. Easy run 30 minutes
  2. Tue

    30 minutes

    1. Easy run 30 minutes
  3. Wed

    30 minutes

    1. Run 20 minutes at marathon pace then 4 sets of 2 minutes at a fairly fast pace. 1 minute recovery after each set.
  4. Thu

    30 minutes

    1. Recovery run 30 minutes
  5. Fri

    Rest

  6. Sat

    20 minutes

    1. Jog 20 minutes
  7. Sun

    Marathon

    1. Marathon Good luck!