A 16 week marathon training schedule is fairly standard for runners preparing for a marathon. Beginning, intermediate and advanced runners can follow plans that will help them prepare for race day. Following the program to the letter is important to avoid risk of injury, over training and under training. There is also a 16 week half marathon training schedule for runners to follow.
16 Week Marathon Training Schedule Information
It should be noted that training for a marathon is not for beginners. People that have been running 15-20 miles per week for at least 6 months are capable of handling the grueling training schedule that marathon preparation requires. You should be able to run at least 5-6 miles without feeling like you’re going to die or pass out. Runners who are not at this level should consider running a 5k, 10k or a half marathon.
The 16 week marathon training schedule for beginning runners will have you training just three to four days a week. You will increase your mileage from around 15 per week all the way up to around at least 35. The biggest key to the 16 week marathon training schedule is to focus on the long run that occurs on the weekend.
The short runs are important because they provide variety and build strength and power, but the long run will prepare your body for the grueling 26.2 mile race.
Runners only train three to four days to allow for adequate rest. One of the cardinal and oft committed sins of marathon training is over doing it and not being at 100% for the race. You’ll also want to get tons of sleep – at least 8 hours a night.
16 Week Marathon Training Schedule in Depth
The mileage for the 16 week schedule will look something like this:
- Weeks 1-4 16-19 miles per week
- Weeks 5-8 19-27 miles per week
- Weeks 9-12 25-32 miles per week
- Weeks 13-16 39-8 miles per week (The 16th week has only 8 total miles)
The 15 week marathon training schedule is virtually identical to the 16 week. This training schedule will have you ready to compete in the race at peak physical form.
The 16 week half marathon training schedule is very similar except the miles are cut down by approximately 50%.
At first glance the 16 week marathon training schedule does not look too bad which tempts many beginners to try the 17 week marathon training schedule which adds another 40 total miles. This is not recommended for beginners to try. During the 16 weeks you should also be eating properly and drinking at least one gallon of water on training days and half a gallon on non-training days.