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Marathon Training Plan

The document outlines a 16-week training schedule for a marathon trail run, detailing daily workouts including runs of varying distances and intensities. Each week includes a mix of easy runs, tempo runs, hill workouts, speed training, and long runs, with designated rest and active rest days. The program culminates in a race day where participants run a full marathon distance of 26.2 miles.

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peterson.andrew.d
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19 views1 page

Marathon Training Plan

The document outlines a 16-week training schedule for a marathon trail run, detailing daily workouts including runs of varying distances and intensities. Each week includes a mix of easy runs, tempo runs, hill workouts, speed training, and long runs, with designated rest and active rest days. The program culminates in a race day where participants run a full marathon distance of 26.2 miles.

Uploaded by

peterson.andrew.d
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Marathon Training Schedule

16-Week Program for a Marathon Trail Run

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

30 min. 4 miles 30 min. 3 miles 8 miles


WEEK 1 Active Rest Rest
Hills Easy Tempo Easy Long

15 min. 4 miles 30 min. 3 miles 10 miles


WEEK 2 Active Rest Rest
Speed Easy Tempo Easy Long

35 min. 4 miles 35 min. 3 miles 12 miles


WEEK 3 Active Rest Rest
Hills Easy Tempo Easy Long

40 min. 5 miles 40 min. 4 miles 6 miles


WEEK 4 Active Rest Rest
Hills Easy Tempo Easy Long

20 min. 5 miles 50 min. 3 miles 14 miles


WEEK 5 Active Rest Rest
Speed Easy Tempo Easy Long

45 min. 5 miles 60 min. 5 miles 13 miles


WEEK 6 Active Rest Rest
Hills Easy Tempo Easy Long

20 min. 6 miles 50 min. 4 miles 16 miles


WEEK 7 Active Rest Rest
Speed Easy Tempo Easy Long

45 min. 5 miles 60 min. 3 miles 17 miles


WEEK 8 Active Rest Rest
Hills Easy Tempo Easy Long

50 min. 6 miles 70 min. 4 miles 8 miles


WEEK 9 Active Rest Rest
Hills Easy Tempo Easy Long

25 min. 5 miles 50 min. 3 miles 18 miles


WEEK 10 Active Rest Rest
Speed Easy Tempo Easy Long

40 min. 7 miles 85 min. 3 miles 13 miles


WEEK 11 Active Rest Rest
Hills Easy Tempo Easy Long

20 min. 5 miles 70 min. 3 miles 20 miles


WEEK 12 Active Rest Rest
Speed Easy Tempo Easy Long

35 min. 7 miles 60 min. 4 miles 15 miles


WEEK 13 Active Rest Rest
Hills Easy Tempo Easy Long

40 min. 8 miles 40 min. 4 miles 12 miles


WEEK 14 Active Rest Rest
Hills Easy Tempo Easy Long

30 min. 10 miles 20 min. 3 miles 9 miles


WEEK 15 Active Rest Rest
Hills Easy Tempo Easy Long

4 miles 4 miles 3 miles 2 miles RACE DAY


WEEK 16 Active Rest Sleep
Easy Easy Easy Easy (26.2 miles)

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