16-Week Marathon Training Plan

Introducing our 16-week marathon training plan, crafted specifically for runners looking to improve their performance—whether you’ve done a marathon before and are aiming to achieve a personal best or complete your first. This plan is perfect for advanced runners with limited time to train, balancing key running workouts with effective cross-training.

This plan includes both a swimming session and a cycling session each week, adding cross-training elements that improve endurance, reduce injury risk, and support overall fitness while complementing your running routine.

Key Features of the Plan

• 4 to 5 runs per week, structured to ensure balance and recovery.


• 1 swimming cross-training session and 1 cycling session per week to enhance endurance and reduce injury risk.


• Sessions averaging just over an hour, designed to fit smoothly into a busy life.


• Guidance on which sessions can be swapped for club sessions 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 Your Base

We’ll start by establishing a solid endurance base, incorporating race pace efforts to get you comfortable with your marathon pace early on.

Weeks 6-9: Increasing Volume & Race Pace

This phase builds your weekly mileage and enhances your ability to maintain race pace, boosting your confidence and stamina for longer runs.

Weeks 10-14: Pushing Limits & Building Speed

We’ll increase your training volume and speed work to break through barriers and improve your ability to maintain a strong pace as the miles add up.

Weeks 15-16: Peaking & Tapering

In the final phase, we’ll taper your training, allowing your body to recover fully so you arrive at the start line fresh, strong, and ready to perform your best.

Why This Plan?

• Comprehensive, results-driven approach to marathon training.


• Incorporates swimming and cycling for cross-training, enhancing overall fitness and endurance.


• Structured progression that builds confidence and avoids burnout.


• Fully optimized to help you achieve your marathon goals.

Tracking Your Progress

Our plan integrates seamlessly with your smartwatch, allowing you to follow sessions live on the go. You’ll have full access to your training calendar, making it easy to stay on track, monitor your progress, and adjust as needed.

About Me

Hi, I’m Chris, head coach at Efficient Endurance. With years of experience coaching runners of all levels, I’m dedicated to helping you reach your full potential. Whether your goal is to set a personal record or fine-tune your race-day strategy, I’m here to guide you every step of the way. Be sure to leave your email when purchasing.

Ready to Overcome the Challenges and Succeed?

I’m excited to guide you through this 16-week journey. Together, we’ll tackle the common hurdles of marathon training and ensure you’re ready to run your best race yet!

Efficient-Endurance.com