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 10km or half marathon and would now like to step up to full marathon distance. 

  • 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

    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
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Easy run 30 minutes
  7. Sun

    60 minutes

    1. Easy or steady run 60 minutes

Week 2

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Interval session Run 3 minutes hard, 90 seconds easy. Repeat 6 to 8 times.
  3. Wed

    30-40 minutes

    1. Recovery run 30 to 40 minutes
  4. Thu

    30 minutes

    1. Tempo run 12 minutes tempo then 2 minutes easy. Repeat 2 times.
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Easy run 30 minutes
  7. Sun

    75 minutes

    1. Easy or steady run 75 minutes

Week 3

  1. Mon

    Rest

  2. Tue

    36 minutes

    1. Interval session Run 2 minutes hard then 1 minute easy. Repeat 10 to 12 times.
  3. Wed

    40 minutes

    1. Recovery run 40 minutes
  4. Thu

    25-30 minutes

    1. Tempo run 25 to 30 minutes
  5. Fri

    Rest

  6. Sat

    30-40 minutes

    1. Easy run 30 to 40 minutes
  7. Sun

    90 minutes

    1. Easy, steady run 90 minutes

Week 4

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Interval session Run 1 minute hard then 1 minute easy. Repeat 12 to 15 times.
  3. Wed

    40 minutes

    1. Recovery run 40 minutes
  4. Thu

    30 minutes

    1. Progression run 30 minutes
  5. Fri

    Rest

  6. Sat

    30-40 minutes

    1. Easy run 30 to 40 minutes
  7. Sun

    60-75 minutes

    1. Easy run 60 to 75 minutes

Week 5

  1. Mon

    Rest

  2. Tue

    30-40 minutes

    1. Fartlek session 30 to 40 minutes
  3. Wed

    40 minutes

    1. Fartlek session 40 minutes
  4. Thu

    40 minutes

    1. Tempo run 12 minutes tempo then run 1 minute easy. Repeat 3 times.
  5. Fri

    Rest

  6. Sat

    30-40 minutes

    1. Easy run 30 to 40 minutes
  7. Sun

    90-105 minutes

    1. Easy or steady run 1 hour 30 to 45 minutes

Week 6

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Interval session 3 minutes hard then 1 minute easy. Repeat 8 times.
  3. Wed

    30 minutes

    1. Recovery run 30 minutes
  4. Thu

    42 minutes

    1. Tempo run 6 minutes tempo then 1 minute easy. Repeat 6 times.
  5. Fri

    Rest

  6. Sat

    30-40 minutes

    1. Easy run 30 to 40 minutes
  7. Sun

    110-120 minutes

    1. Easy or steady run 1 hour and 50 minutes to 2 hours.

Week 7

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Interval session 2 minutes hard then 1 minute easy. Repeat 10 times.
  3. Wed

    40 minutes

    1. Recovery run 40 minutes
  4. Thu

    40-45 minutes

    1. Progression run 30 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    120 minutes

    1. Progression run 2 hour run gradually increasing pace so the last 20 minutes are at tempo.

Week 8

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Fartlek session 30 minutes
  3. Wed

    30 minutes

    1. Recovery run 30 minutes
  4. Thu

    30 minutes

    1. Tempo run 30 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    105-120 minutes

    1. Easy run 1 hour and 45 minutes to 2 hours.

Week 9

  1. Mon

    Rest

  2. Tue

    52 minutes

    1. Tempo run 10 minutes tempo then 3 minutes easy. Repeat 4 times.
  3. Wed

    30-40 minutes

    1. Recovery run 30 to 40 minutes
  4. Thu

    45 minutes

    1. Easy run 45 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    135 minutes

    1. Progression run 2 hours 15 minutes increasing to marathon pace in the last hour.

Week 10

  1. Mon

    Rest

  2. Tue

    32 minutes

    1. Interval session 3 minutes then 1 minute easy. Repeat 6 to 8 times.
  3. Wed

    30-40 minutes

    1. Recovery run 30 to 40 minutes
  4. Thu

    30 minutes

    1. Tempo run 30 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    135-140 minutes

    1. Easy or steady run 2 hours and 15 to 20 minutes.

Week 11

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Fartlek session 30 minutes
  3. Wed

    30-40 minutes

    1. Recovery run 30 to 40 minutes
  4. Thu

    35 minutes

    1. Tempo run 35 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    150 minutes

    1. Easy run 2 hours and 30 minutes.

Week 12

  1. Mon

    Rest

  2. Tue

    40 minutes

    1. Interval session 1 minute hard then 1 minute easy. Repeat 20 times.
  3. Wed

    30 minutes

    1. Recovery run 30 minutes
  4. Thu

    30 minutes

    1. Progression run 30 minutes
  5. Fri

    Rest

  6. Sat

    10-20 minutes

    1. Easy run 10 to 20 minutes
  7. Sun

    120 minutes

    1. Half-Marathon or progression run 2 hours

Week 13

  1. Mon

    Rest

  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

    Rest

  2. Tue

    30 minutes

    1. Interval session 2 minute hard then 1 minute easy. Repeat 10 times.
  3. Wed

    30-40 minutes

    1. Recovery run 30 to 40 minutes
  4. Thu

    40 minutes

    1. Tempo run 40 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    135 minutes

    1. Easy or steady run 2 hours and 15 minutes

Week 15

  1. Mon

    Rest

  2. Tue

    40 minutes

    1. Easy run 40 minutes
  3. Wed

    30-40 minutes

    1. Steady run 30 to 40 minutes
  4. Thu

    45 minutes

    1. Tempo run 7 minutes at tempo then 2 minutes easy. Repeat 5 times.
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    75 minutes

    1. Easy run 75 minutes

Week 16

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Run 10 minutes at tempo then intervals. Run 5 sets of 2 minutes fairly hard with 1 minute recovery.
  3. Wed

    30 minutes

    1. Easy run 30 minutes
  4. Thu

    30 minutes

    1. Progression run 30 minutes aiming for tempo pace in the last 10 minutes.
  5. Fri

    Rest

  6. Sat

    10-20 minutes

    1. Jog 10 to 20 minutes
  7. Sun

    Marathon

    1. Marathon Good luck!