16-Week Marathon Training Plan with Strength Training

Hello! I’m Chris, head coach at Efficient Endurance, and I’m thrilled to introduce our 16-week marathon training plan, specifically designed for advanced runners ready to elevate their performance. Whether you’re chasing a new personal best or preparing for a competitive race, this plan is crafted to help you reach your goals with confidence and purpose.

What’s in Store for You?

This plan offers a structured approach with 4 to 6 runs per week, including a double-run day. Each session is meticulously planned to maximize your training while fitting smoothly into your life. The average session is just over an hour, balancing intensity and efficiency to ensure you continue to excel without feeling overwhelmed.
In addition to the running sessions, this plan includes a weekly strength session focused on building the resilience of your core, legs, and hips—key areas that support your running form, prevent injury, and enhance overall performance.

Your Training Journey

Here’s how we’ll approach your marathon preparation:
Weeks 1-5: Building Your Base with a Dash of Race Pace
We start by solidifying your endurance base and gently introducing race pace efforts. This phase lays the groundwork for more intense training, ensuring you’re strong and steady as you progress.
Weeks 6-9: Increasing Volume and Race Pace Work
In this block, we increase both volume and race pace work. This phase helps you adapt to higher demands, building your stamina and getting you comfortable with sustaining race pace over longer periods.
Weeks 10-14: Pushing the Limits with Volume and Speed
With a solid foundation, we’ll push your limits further by increasing training volume and incorporating efforts above race pace. This combination sharpens your speed and endurance as race day approaches.
Weeks 15-16: Peaking and Tapering for Race Day
In the final weeks, we focus on peaking and tapering. Training volume is reduced to allow your body to recover, so you arrive at the start line feeling fresh, strong, and ready to perform your best.

Why This Plan is Perfect for You

This isn’t just another marathon plan—it’s a carefully crafted journey tailored for advanced runners aiming to maximize their potential. Each block builds on the last, ensuring steady progress and full preparation. The added strength sessions provide the extra edge to keep you strong, stable, and injury-free.

Tracking Your Progress

Our plan is designed to integrate 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 track your progress, stay motivated, and make adjustments as needed.

About Me

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 goals. My goal is to provide you with the tools and support needed to excel in your marathon journey.

Ready to Take Your Marathon Training to the Next Level?

I’m excited to guide you through this 16-week journey. You’ll also have my email support for any queries or advice you need along the way. Let’s make your next marathon your best yet!
Efficient-Endurance.com