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

Join now to read more

Register your details to continue reading and join the world's most supportive running community! Benefit from motivational tips, training advice, the latest events and more.

Join now for free

Already a member? Sign in.

Trending now

  1. The Advent giveaway day 16: dhb bundle for men

  2. Should you run with DOMS?

  3. Should you go commando on your runs?

  4. Alternative Christmas family fitness tips

You might also like

Comments

You must be signed in to view or add comments.

Sign in or Join

Uh-oh!

Oops, something went wrong.