Training for a marathon as an elite runner requires a different level of dedication and commitment. Here is a 16-week marathon training plan for elite runners:
Week 1-4 (Base Building): During these weeks, focus on building a base of running fitness by gradually increasing your weekly mileage.
Monday: 10 miles Tuesday: 12 miles Wednesday: 10 miles Thursday: 12 miles Friday: 8 miles Saturday: 16 miles Sunday: Rest
Total Weekly Mileage: 68 miles
Week 5-8 (Building Endurance): During these weeks, focus on increasing your endurance by gradually increasing your long run distance.
Monday: 10 miles Tuesday: 14 miles Wednesday: 10 miles Thursday: 14 miles Friday: 8 miles Saturday: 20 miles Sunday: Rest
Total Weekly Mileage: 76 miles
Week 9-12 (Adding Speed Work): During these weeks, start incorporating speed work to improve your pace and stamina.
Monday: 10 miles (including 4×1 mile intervals) Tuesday: 14 miles Wednesday: 10 miles Thursday: 14 miles (including 8x800m intervals) Friday: 8 miles Saturday: 20 miles (including 4 miles at race pace) Sunday: Rest
Total Weekly Mileage: 76 miles
Week 13-14 (Tapering): During these weeks, start tapering your training to allow your body to recover before the race.
Monday: 8 miles (including 4x400m intervals) Tuesday: 10 miles Wednesday: 8 miles Thursday: Rest Friday: Rest Saturday: 8 miles Sunday: Rest
Total Weekly Mileage: 34 miles
Week 15 (Race Week): This week is all about resting and preparing for the race.
Monday: Rest Tuesday: 4 miles Wednesday: 6 miles Thursday: Rest Friday: Rest Saturday: Rest Sunday: Race Day!
Week 16 (Recovery): After the race, take time to recover and gradually ease back into running.
Monday: Rest Tuesday: 5 miles Wednesday: 8 miles Thursday: Rest Friday: Rest Saturday: 10 miles Sunday: Rest
Total Weekly Mileage: 23 miles
Note: This is just an example of a training plan, and it’s important to tailor it to your own needs and abilities. Elite runners may need to adjust the plan to include more speed work or longer runs, depending on their goals and abilities. Additionally, it’s important to listen to your body and adjust your training as needed to avoid injury and burnout. Good luck on your marathon training journey!
Thanks for reading
James