Enduranceintermediate16 weeks
16-Week Marathon Prep
Run-focused training with cross-training days to build marathon endurance.
Week-by-Week Overview
| Week | Focus | Monday | Wednesday | Friday |
|---|---|---|---|---|
| 1 | Base Building | Easy 5K Run | Cross-Train 30 min | Easy 6K Run |
| 2 | Base Building | Easy 6K Run | Cross-Train 35 min | Easy 7K Run |
| 3 | Base Building | Easy 7K Run | Tempo 4K | Easy 8K Run |
| 4 | Base Building | Easy 8K Run | Tempo 5K | Easy 9K Run |
| 5 | Endurance | Intervals 6x800m | Easy 8K Run | Tempo 7K |
| 6 | Endurance | Intervals 8x800m | Easy 9K Run | Tempo 8K |
| 7 | Endurance | Intervals 10x800m | Easy 10K Run | Tempo 9K |
| 8 | Deload | Easy 6K Run | Cross-Train 30 min | Easy 6K Run |
| 9 | Specific | Marathon Pace 10K | Easy 10K Run | Long Tempo 12K |
| 10 | Specific | Marathon Pace 12K | Easy 10K Run | Long Tempo 14K |
| 11 | Specific | Marathon Pace 14K | Easy 10K Run | Long Tempo 16K |
| 12 | Specific | Marathon Pace 16K | Easy 10K Run | Long Tempo 18K |
| 13 | Peak | Race Simulation 20K | Easy 10K Run | Easy 12K Run |
| 14 | Taper | Easy 10K Run | Tempo 6K | Easy 8K Run |
| 15 | Taper | Easy 8K Run | Tempo 4K | Easy 5K Run |
| 16 | Race Week | Easy 4K Shakeout | Rest / Strides | Race Day Prep |
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