16 Week - First Marathon | First Timer | Extremely Detailed | Free Coach Support
16 Week - First Marathon | First Timer | Extremely Detailed | Free Coach Support
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
16 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
16-Week Marathon Training Plan
Introducing our 16-week marathon training plan, designed for recreational runners. Whether you’re aiming to complete your first marathon or build a strong running foundation, this plan will guide you every step of the way, helping you achieve your goals with confidence.
Key Features of the Plan
- 3 runs per week, designed to fit into a busy lifestyle.
- Gradual progression starting with runs of 1 hour, building up to 35km after 13 weeks.
- Structured to maximize training efficiency and balance recovery.
- Guidance on which session each week can be swapped for a club run to maintain social runs.
Recommended Starting Ability
- Comfortably run for at least 40 minutes before starting this plan.
Your Training Journey
The plan is divided into four key phases:
Weeks 1-5: Building a Strong Foundation
We focus on establishing a solid endurance base, getting comfortable with regular running, and introducing race pace efforts.
Weeks 6-9: Increasing Volume and Building Endurance
As confidence grows, mileage increases to help you adapt to marathon training and improve pacing over longer distances.
Weeks 10-13: Pushing the Limits and Building Speed
Longer runs and faster-paced efforts enhance both speed and endurance, ensuring you’re ready for race day.
Weeks 14-16: Peaking and Tapering for Race Day
Training volume tapers while intensity remains, so you arrive fresh and strong at the start line.
Why This Plan?
- Perfect for recreational runners aiming to complete a marathon.
- Designed to build endurance, confidence, and race pace.
- Steady progression that keeps you motivated and prepared.
Tracking Your Progress
This plan integrates seamlessly with your smartwatch, allowing you to track sessions in real-time and stay on top of your progress. Leave your email when purchasing for my full support via email.
About Me
Hi, I’m Chris, head coach at Efficient Endurance. With years of experience coaching runners of all levels, I’m committed to helping you reach your full potential. Whether you’re starting marathon training or aiming for a personal best, I’m here to guide you every step of the way. You’ll also have my email support for any questions or guidance throughout your journey.
Ready to Begin Your Marathon Journey?
I’m excited to guide you through this 16-week journey. Together, we’ll tackle the challenges of marathon training, celebrate your milestones, and ensure you’re ready to cross that finish line with pride. Let’s get started and make your marathon dream a reality!
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:54:00 | 04:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:54:00 | 04:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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