16 Week Marathon Plan

This is my current 16 week marathon training plan starting from 4th March 2013. The marathon I am training for is on 23rd June 2013 in Wellington, New Zealand. This gives me sixteen (16) eleven 11 weeks for training (as of 6th April 2013). This is still work in progress meaning I will modify some of the weeks scheduled work based on how I am progressing. I will be updating the blog with regular updates on how I am going with the plan and any changes/updates. All distances are in Kilometers.

NOTE: I have updated this plan from Week 6 onwards – date updated 6th April 2011. For reference purposes I have the old and updated versions side by side. If you are opting to use this plan please make sure you are fit enough to run longer distances. This is based on my current fitness levels and previous events I have done.

Read the Week 1 update!

Read the Weeks 2-5 update!

Color Key

Travel 5km Race Track work Events

Week 1 to 4 (old)

Marathon Weeks1-4

Marathon Weeks1-4

Week 1 to 4 Updated

Updated Marathon Week 1 to 4

Updated Marathon Week 1 to 4

Week 5 to 8 (old)

16 Weeks Marathon Plan Weeks5-8

16 Weeks Marathon Plan Weeks5-8

Week 5 to 8 Updated plan

Updated Marathon Week 5 to 8

Updated Marathon Week 5 to 8

From the 13th April to 20th April I am traveling overseas. This week is mostly where I will do low intensity easy workouts and allow for a week of rest and recovery. This is ideal because it’s almost at the middle of the training schedule of 16 weeks.

Week 9 to 12 (old)

16 Weeks Marathon Plan Weeks 9-12

16 Weeks Marathon Plan Weeks 9-12

Week 9 to 12 Updated Plan

I have changed by adding two new events to the plan and also increasing weekly mileage.

Updated Marathon Week 9 to 12

Updated Marathon Week 9 to 12

Week 13 to 16 (old)

16 Weeks Marathon Plan Weeks 13-16

16 Weeks Marathon Plan Weeks 13-16

Week 13 to 16 Updated Plan

Updated Marathon Week 13 to 16

Updated Marathon Week 13 to 16

Comments and feedback welcome!

2 thoughts on “16 Week Marathon Plan

  1. Two bits of feedback which you’re happy to ignore 🙂

    1. No interval training?
    2. RunKeeper.com offers training plans which may provide useful insight to the effectiveness of your plan.

    • Hi Chris, There is a fair bit of intervals and tempos. I’ve based this plan on one of Pete Pfitzinger marathon plans (http://www.pfitzinger.com/). Since this is my first attempt at a road Marathon I am taking a fairly conservative approach. I need to actually update this plan since this was originally written a few variations have occurred.

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