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Marathon Training Plan
Portsmouth Coastal Marathon Training Plan
16 Week Plan for intermediate runner to get in shape for marathonSign In or Register to add this to your Fetch training planner.
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
|---|---|---|---|---|---|---|---|
| Week 1 |
Rest
0mi
|
4mi
00:30:00
30 Mins - Easy Run
|
Rest
0mi
|
Tempo
5mi
00:40:00
40 Mins - Tempo Session
|
Rest
0mi
|
3mi
00:30:00
30 Mins - Easy Run
|
|
| Week 2 |
Long Run
6mi
|
Rest
0mi
|
4mi
00:30:00
30 Mins - Easy Run
|
Tempo
5mi
00:40:00
40 Mins - Tempo Session
|
5mi
5 Miles - Easy Run
|
Rest
0mi
|
3mi
00:30:00
30 Mins - Easy Run
|
| Week 3 |
Long Run
8mi
|
Rest
0mi
|
Steady-State
5mi
00:40:00
40 Mins - Steady Run
|
5mi
40 Mins - Easy Run
|
Tempo
6mi
6 Miles - Tempo Session
|
Rest
0mi
|
3mi
00:30:00
30 Mins - Easy Run
|
| Week 4 |
Long Run
9mi
|
Rest
0mi
|
6mi
00:40:00
40 Mins - Speed Session
|
6mi
6 Miles - Easy Run
|
Steady-State
5mi
00:40:00
40 Mins - Steady Run
|
Rest
0mi
|
4mi
00:40:00
40 Mins - Easy Run
|
| Week 5 |
Long Run
10mi
|
Rest
0mi
|
Steady-State
5mi
00:40:00
40 Mins - Steady Run
|
6mi
6 Miles - Easy Run
|
Tempo
6mi
00:50:00
50 Mins - Tempo Session
|
Rest
0mi
|
5mi
00:45:00
45 Mins - Easy Run
|
| Week 6 |
Long Run
12mi
|
Rest
0mi
|
4mi
00:30:00
30 Mins - Speed Session
|
5mi
5 Miles - Easy Run
|
Steady-State
6mi
00:50:00
50 Mins - Steady Run
|
Rest
0mi
|
6mi
00:50:00
50 Mins - Easy Run
|
| Week 7 |
Long Run
13mi
|
Rest
0mi
|
Steady-State
7mi
00:40:00
50 Mins - Steady Run
|
6mi
6 Mile - Easy Run
|
Tempo
6mi
00:50:00
50 Mins - Tempo Session
|
Rest
0mi
|
7mi
00:55:00
55 Mins - Easy Run
|
| Week 8 |
Long Run
14mi
|
Rest
0mi
|
8mi
60 Mins - Speed Session
|
6mi
6 Mile - Easy Run
|
Steady-State
7mi
01:00:00
60 Mins - Steady Run
|
Rest
0mi
|
6mi
00:50:00
50 Mins - Easy Run
|
| Week 9 |
Long Run
15mi
|
Rest
0mi
|
Steady-State
7mi
00:50:00
50 Mins - Steady Run
|
6mi
6 Mile - Easy Run
|
Tempo
4mi
00:30:00
30 Mins - Tempo Session
|
Rest
0mi
|
2mi
00:20:00
10-20 Mins - Easy Run
|
| Week 10 |
Race Pace
6mi
|
Rest
0mi
|
Steady-State
5mi
00:40:00
40 Mins - Steady Run
|
5mi
5 Mile - Easy Run
|
7mi
01:00:00
60 Mins - Speed Session
|
Rest
0mi
|
4mi
00:40:00
40 Mins - Easy Run
|
| Week 11 |
Long Run
18mi
|
Rest
0mi
|
Steady-State
5mi
00:40:00
40 Mins - Steady Run
|
5mi
5 Miles - Easy Run
|
Tempo
7mi
60 Mins - Tempo Session
|
Rest
0mi
|
6mi
00:50:00
50 Mins - Easy Run
|
| Week 12 |
Long Run
15mi
|
Rest
0mi
|
7mi
01:00:00
60 Mins - Speed Session
|
5mi
5 Miles - Easy Run
|
Steady-State
7mi
00:50:00
50 Mins - Steady Run
|
Rest
0mi
|
2mi
00:20:00
10-20 Mins - Easy Run
|
| Week 13 |
Marathon Pace
13mi
|
Rest
0mi
|
7mi
01:00:00
60 Mins - Easy Run
|
5mi
5 Miles - Easy Run
|
Tempo
7mi
00:50:00
50 Mins - Tempo Session
|
Rest
0mi
|
3mi
00:30:00
30 Mins - Easy Run
|
| Week 14 |
Long Run
22mi
20-22 Miles
|
Rest
0mi
|
7mi
01:00:00
60 Mins - Easy Run
|
7mi
7 Miles - Steady Run
|
8mi
60 Mins - Speed Session
|
Rest
0mi
|
6mi
00:50:00
50 Mins - Easy Run
|
| Week 15 |
Long Run
12mi
|
Rest
0mi
|
4mi
00:40:00
40 Minutes - Easy Run
|
Steady-State
6mi
6 Miles - Steady State
|
Tempo
6mi
00:45:00
45 Mins - Tempo Session
|
Rest
0mi
|
4mi
00:40:00
40 Mins - Easy Run
|
| Week 16 |
10mi
10 Miles - Easy Run
|
Rest
0mi
|
3mi
00:30:00
30 Mins Easy Run
|
4mi
00:30:00
30 Mins Easy Run
|
Rest
0mi
|
Rest
0mi
|
2mi
10-20 Min Jog
|
| Week 17 |
Race
26mi
Race Day
|