16 week intermediate marathon training plan

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

16 week intermediate marathon training plan
Distance Marathon Level Intermediate Weeks 16

A 16-week plan suitable if you've already run a 10K or half marathon and would now like to step up to full marathon distance. 

  • Please note: always do a 15-minute warm up before Threshold, Continuous hills, Circuit or Interval sessions.
  • Substitute cross-training for running if you are injured.
  • Add a conditioning class or consider Pilates or Yoga at least once a week.
  • Stretch every day for at least 10 minutes. 
  • Always eat within 30 minutes of finishing your run.

Training plans supplied by: Nick Anderson at RunningWithUs

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

Week 1

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Easy run 30 minutes
  3. Wed

    30 minutes

    1. Recovery run 30 minutes
  4. Thu

    30-40 minutes

    1. Progression run 30 to 40 minutes

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