Training for a marathon can be challenging, especially for moderate runners who have some running experience but want to take their training to the next level. Here is a 16-week marathon training plan for moderate runners:
Week 1-4 (Base Building): During these weeks, focus on building a base of running fitness by gradually increasing your weekly mileage.
Monday: Rest Tuesday: 5 miles Wednesday: 6 miles Thursday: 5 miles Friday: Rest Saturday: 8 miles Sunday: 10 miles
Total Weekly Mileage: 34 miles
Week 5-8 (Building Endurance): During these weeks, focus on increasing your endurance by gradually increasing your long run distance.
Monday: Rest Tuesday: 5 miles Wednesday: 7 miles Thursday: 5 miles Friday: Rest Saturday: 11 miles Sunday: 13 miles
Total Weekly Mileage: 41 miles
Week 9-12 (Adding Speed Work): During these weeks, start incorporating speed work to improve your pace and stamina.
Monday: Rest Tuesday: 5 miles (including 4x800m intervals) Wednesday: 7 miles Thursday: 5 miles Friday: Rest Saturday: 13 miles Sunday: 15 miles (including 8x400m intervals)
Total Weekly Mileage: 46 miles
Week 13-14 (Tapering): During these weeks, start tapering your training to allow your body to recover before the race.
Monday: Rest Tuesday: 4 miles Wednesday: 6 miles Thursday: 4 miles Friday: Rest Saturday: 10 miles Sunday: 12 miles
Total Weekly Mileage: 36 miles
Week 15 (Race Week): This week is all about resting and preparing for the race.
Monday: Rest Tuesday: 3 miles Wednesday: 4 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: 3 miles Wednesday: 5 miles Thursday: Rest Friday: Rest Saturday: 7 miles Sunday: Rest
Total Weekly Mileage: 15 miles
Note: This is just an example of a training plan, and it’s important to tailor it to your own needs and abilities. Make sure to listen to your body and adjust your training as needed to avoid injury and burnout. Additionally, don’t forget to incorporate rest days and cross-training activities like yoga or strength training to complement your running. Good luck on your marathon training journey!
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