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Marathon Training Plan

Kinetic Revolution 16wk Marathon Plan (5 runs per week)

Training plan that includes strength & mobility workouts (https://www.kinetic-revolution.com/marathon-training-plans-plus-strength)

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	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1	Stretching 0mi 1: Workout 1	Easy 4mi	Stretching 0mi Workout 2 Easy 3mi	Stretching 0mi Workout 3 Hill Work 6mi 5 mins warm up 2M @ tempo pace on a hilly route 1M easy recovery 2M @ tempo pace on a hilly route 1M easy recovery 5 mins cool down		Stretching 0mi Workout 1 Easy 6mi	Long Run 8mi Finish with 4-6 sets of 60m strides
Week 2	Stretching 0mi 2: Workout 1	Easy 4mi	Stretching 0mi Workout 2 Easy 3mi	Stretching 0mi Workout 3 Intervals 6mi 10 mins easy (warm up) 12 x 400m @ interval pace (200m recovery) 10 mins easy (cool down)		Stretching 0mi Workout 2 Easy 6mi	Long Run 10mi Finish with 4-6 sets of 60m strides
Week 3	Stretching 0mi 3: Workout 1	Easy 4mi	Stretching 0mi Workout 2 Easy 3mi	Stretching 0mi Workout 3 Hill Work 4mi 5 mins warm up 3M @ tempo pace on a hilly route 5 mins cool down		Stretching 0mi Workout 3 Easy 3mi	Time Trial 6mi Either 6M LSR finishing with 4-6 sets of 60m strides or 10km time trial to gauge current pace/fitness
Week 4	Stretching 0mi 4: Workout 1	Easy 6mi	Stretching 0mi Workout 2 Easy 3mi	Stretching 0mi Workout 3 Intervals 6mi 10 mins easy (warm up) 6 x 800m @ interval pace (400m easy recovery) 10 mins easy (cool down)		Stretching 0mi Workout 1 Easy 8mi	Long Run 12mi With 2 x 2M blocks @ target race pace. Finish with 4-6 sets of 60m strides
Week 5	Stretching 0mi 5: Workout 1	Easy 6mi	Stretching 0mi Workout 2 Easy 3mi	Stretching 0mi Workout 3 Hill Work 6mi 5 mins warm up 3M @ tempo pace on a hilly route 1M easy recovery 2M @ tempo pace on a hilly route 5 mins cool down		Stretching 0mi Workout 2 Easy 8mi	Long Run 14mi Finish with 4-6 sets of 60m strides
Week 6	Stretching 0mi 6: Workout 1	Easy 6mi	Stretching 0mi Workout 2 Easy 3mi	Stretching 0mi Workout 3 Intervals 6mi 10 mins easy (warm up) 3 x 1000m @ interval pace (400m recovery) 6 x 400m @ interval pace (200m recovery) 10 mins easy (cool down)		Stretching 0mi Workout 3 Easy 8mi	Long Run 16mi Finish with 4-6 sets of 60m strides
Week 7	Stretching 0mi 7: Workout 1	Easy 4mi	Stretching 0mi Workout 2 Easy 3mi	Stretching 0mi Workout 3 Hill Work 4mi 5 mins warm up 3 miles @ tempo pace on a hilly route 5 mins cool down		Stretching 0mi Workout 1 Easy 6mi	Long Run 10mi Finish with 4-6 sets of 60m strides
Week 8	Stretching 0mi 8: Workout 1	Easy 8mi	Stretching 0mi Workout 2 Easy 4mi	Stretching 0mi Workout 3 Intervals 7mi 10-20 mins warm up 3 x 1M @ interval pace (600m recovery) 10 mins cool down		Stretching 0mi Workout 2 Easy 8mi	Long Run 14mi With 2M target marathon pace Finish with 4-6 sets of 60m strides
Week 9	Stretching 0mi 9: Workout 1	Easy 10mi	Stretching 0mi Workout 2 Easy 4mi	Stretching 0mi Workout 3 Hill Work 7mi 5 mins warm up 2M @ tempo pace on a hilly route 1M easy recovery 3M @ tempo pace on a hilly route 5 mins cool down		Stretching 0mi Workout 3 Easy 10mi	Long Run 16mi With 2 x 2M target marathon pace Finish with 4-6 sets of 60m strides
Week 10	Stretching 0mi 10: Workout 1	Easy 10mi	Stretching 0mi Workout 2 Easy 4mi	Stretching 0mi Workout 3 Intervals 7mi 10-20 mins warm up 3 x 1M @ interval pace (400m recovery between) 10 mins cool down		Stretching 0mi Workout 1 Easy 10mi	Long Run 18mi With 2 x 3M target marathon pace Stop at 3hr 20min or 18M whichever comes first Finish with 4-6 sets of 60m strides
Week 11	Stretching 0mi 11: Workout 1	Easy 4mi	Stretching 0mi Workout 2 Easy 3mi	Stretching 0mi Workout 3 Hill Work 6mi 5 mins warm up 5M @ tempo pace on a hilly route 5 mins cool down		Stretching 0mi Workout 2 Easy 6mi	Long Run 10mi 6M easy Last 4M at target marathon pace Finish with 4-6 sets of 60m strides
Week 12	Stretching 0mi 12: Workout 1	Easy 10mi	Stretching 0mi Workout 2 Easy 6mi	Stretching 0mi Workout 3 Intervals 8mi 10-20 mins warm up 4 x 800m @ interval pace (400m recovery between) 2 x 1M @ interval pace (400m recovery between) 10 mins cool down		Stretching 0mi Workout 3 Easy 10mi	Race Pace 18mi First 80 mins easy pace Rest of the run target marathon pace Stop at 3hr 20min or 18M whichever comes first Finish with 4-6 sets of 60m strides
Week 13	Stretching 0mi 13: Workout 1	Easy 10mi	Stretching 0mi Workout 2 Easy 6mi	Stretching 0mi Workout 3 Hill Work 8mi 5 mins warm up 3M @ tempo pace on a hilly route 1M recovery 3M @ tempo pace on a hilly route 5 mins cool down		Stretching 0mi Workout 1 Easy 10mi	Long Run 20mi First 90 mins easy pace Rest of the run target marathon pace Stop at 3hr 40min or 20M whichever comes first Finish with 4-6 sets of 60m strides
Week 14	Stretching 0mi 14: Workout 1	Easy 6mi	Stretching 0mi Workout 2 Easy 4mi	Stretching 0mi Workout 3 Intervals 8mi 10-20 mins warm up 4 x 1M @ interval pace (400m recovery between) 10 mins cool down		Stretching 0mi Workout 2 Easy 10mi	Race Pace 12mi 5M usual easy pace Last 7M target marathon pace Finish with 4-6 sets of 60m strides
Week 15	Stretching 0mi 15: Workout 1	Easy 6mi	Stretching 0mi Workout 2 Easy 3mi	Stretching 0mi Workout 3 Hill Work 4mi 5 mins warm up 3M @ tempo pace on a hilly route 5 mins cool down		Stretching 0mi Workout 3 Easy 5mi	Race Pace 8mi 3M usual easy pace Last 5M target marathon pace Finish with 4-6 sets of 60m strides
Week 16	Stretching 0mi 16: Workout 1	Easy 3mi	Stretching 0mi Workout 2 Easy 2mi	Stretching 0mi Workout 3 Race Pace 3mi		Easy 2mi	Race 26.2mi

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