Conservative 16-Week Marathon Training Plan
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1CONSERVATIVE 16-WEEK MARATHON TRAINING PLAN
Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
3 miles - Flex Day
3 miles - Reg Run
O
3 miles - Reg Run
O
O
6 miles - Long Run
2
3 miles - Flex Day
3 miles - Fartlek
O
4 miles - Reg Run
O
3 miles - AYF
8 miles - Long Run
3
3 miles - Flex Day
4 miles - Tempo Run
O
5 miles - Reg Run
O
4 miles - AYF
10 miles - Long Run
4
3 miles - Flex Day
4 miles - Intervals
O
6 miles - Reg Run
O
4 miles - AYF
12 miles - Long Run
5
3 miles - Flex Day
5 miles - Hills
O
6 miles - Reg Run
O
5 miles - AYF
10 miles - Long Run
6
3 miles - Flex Day
5 miles - Tempo Run
O
5 miles - Reg Run
O
O
14 miles - Long Run
7
3 miles - Flex Day
5 miles - Intervals
O
5 miles - Reg Run
O
5 miles - AYF
10 miles - Long Run
8
3 miles - Flex Day
4 miles - Hills
O
6 miles - Reg Run
O
5 miles - AYF
16 miles - Long Run
9
3 miles - Flex Day
6 miles - Tempo Run
O
5 miles - Reg Run
O
5 miles - AYF
10 miles - Long Run
10
3 miles - Flex Day
5 miles - Intervals
O
6 miles - Reg Run
O
4 miles - AYF
18 miles - Long Run
11
3 miles - Flex Day
5 miles - Hills
O
8 miles - Reg Run
O
5 miles - AYF
10 miles - Long Run
12
3 miles - Flex Day
8 miles - Tempo Run
O
6 miles - Reg Run
O
O
20 miles - Long Run
13
3 miles - Flex Day
4 miles - Intervals
O
8 miles - Reg Run
O
5 miles - AYF
10 miles - Long Run
14
3 miles - Flex Day
4 miles - Hills
O
6 miles - Reg Run
O
4 miles - AYF
12 miles - Long Run
15
3 miles - Flex Day
3 miles - Tempo Run
O
5 miles - Reg Run
O
4 miles - AYF
7 miles - Long Run
26.2 - RACE
16
3 miles - Flex Day
3 miles - Reg Run
O
3 miles - Reg Run
O
2 miles - AYF
RUNNING TERMS
Flex Day: The best day of the week to replace your run with a cross-training session or a day o .
Regular Run (Reg Run): A run performed at a comfortable, not-too-hard pace.
Easy Run: A recovery run during which you focus on running slowly.
As You Feel (AYF): For these runs, leave your watch and your cares behind. Run for the fun of it, not because you're training. Run as fast—or as slow—as you like.
Fartlek: Swedish for “speed play." Fartlek workouts involve running at di erent speeds for varying periods--good preparation for "shifting gears" in a race.
Intervals: Running short (usually between 200 and 1600 meters), fast repeats with recovery jogs in between. Interval training builds speed and endurance.
Tempo Run: A training run (usually 20 to 30 minutes) at a pace slightly slower than 10K race pace.
Long Run: The most important workout of the week for distance runners. Long runs build both strength and confidence.
O : Don’t run, don’t swim, don’t get on your bike. Rest and recover!
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