Advanced Marathon Training Plan (16 Weeks)
Six runs a week with two quality sessions, long runs to 35 km and weekly totals approaching 100 km at the peak.
Who it suits: Experienced marathoners already running 60 km a week or more, with several marathons behind them.
At a glance: 16 weeks · peak week 101 km · longest run 35 km · every fourth week is a lighter recovery week.
The plan
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| Week 1 | Easy 8 km | Intervals: 2 km easy, 6 × 1 km with 400 m jog, 2 km easy | Easy 10 km | 2 km easy, 6 km at marathon pace, 2 km easy | Rest | Easy 8 km | Long run 20 km | 68 km |
| Week 2 | Easy 8 km | Intervals: 2 km easy, 8 × 800 m with 400 m jog, 2 km easy | Easy 10 km | 2 km easy, 8 km at marathon pace, 2 km easy | Rest | Easy 8 km | Long run 22 km | 74 km |
| Week 3 | Easy 10 km | Intervals: 2 km easy, 5 × 1 km with 600 m jog, 2 km easy | Easy 12 km | 2 km easy, 8 km at marathon pace, 2 km easy | Rest | Easy 10 km | Long run 24 km | 82 km |
| Week 4 | Easy 8 km | Intervals: 2 km easy, 6 × 800 m with 400 m jog, 2 km easy | Easy 10 km | 2 km easy, 6 km at marathon pace, 2 km easy | Rest | Easy 8 km | Long run 20 km | 67 km |
| Week 5 | Easy 10 km | Intervals: 2 km easy, 6 × 1 km with 400 m jog, 2 km easy | Easy 12 km | 2 km easy, 10 km at marathon pace, 2 km easy | Rest | Easy 10 km | Long run 26 km | 84 km |
| Week 6 | Easy 10 km | Intervals: 2 km easy, 5 × 1 km with 600 m jog, 2 km easy | Easy 12 km | 2 km easy, 10 km at marathon pace, 2 km easy | Rest | Easy 10 km | Long run 28 km | 88 km |
| Week 7 | Easy 10 km | Intervals: 2 km easy, 8 × 1 km with 400 m jog, 2 km easy | Easy 12 km | Tempo: 2 km easy, 8 km tempo, 2 km easy | Rest | Easy 10 km | Long run 30 km, last 8 km at marathon pace | 89 km |
| Week 8 | Easy 8 km | Intervals: 2 km easy, 6 × 800 m with 400 m jog, 2 km easy | Easy 10 km | 2 km easy, 8 km at marathon pace, 2 km easy | Rest | Easy 8 km | Long run 24 km | 73 km |
| Week 9 | Easy 10 km | Intervals: 2 km easy, 6 × 1 km with 600 m jog, 2 km easy | Easy 12 km | 2 km easy, 12 km at marathon pace, 2 km easy | Rest | Easy 10 km | Long run 32 km | 96 km |
| Week 10 | Easy 10 km | Intervals: 2 km easy, 8 × 1 km with 400 m jog, 2 km easy | Easy 14 km | Tempo: 2 km easy, 10 km tempo, 2 km easy | Rest | Easy 10 km | Long run 32 km, last 12 km at marathon pace | 95 km |
| Week 11 | Easy 10 km | Intervals: 2 km easy, 6 × 1 km with 600 m jog, 2 km easy | Easy 14 km | 2 km easy, 12 km at marathon pace, 2 km easy | Rest | Easy 10 km | Long run 35 km | 101 km |
| Week 12 | Easy 8 km | Intervals: 2 km easy, 6 × 1 km with 400 m jog, 2 km easy | Easy 12 km | 2 km easy, 8 km at marathon pace, 2 km easy | Rest | Easy 8 km | Long run 26 km | 78 km |
| Week 13 | Easy 10 km | Intervals: 2 km easy, 5 × 1 km with 600 m jog, 2 km easy | Easy 14 km | 2 km easy, 10 km at marathon pace, 2 km easy | Rest | Easy 10 km | Long run 35 km, last 14 km at marathon pace | 97 km |
| Week 14 | Easy 10 km | Intervals: 2 km easy, 6 × 1 km with 400 m jog, 2 km easy | Easy 12 km | 2 km easy, 8 km at marathon pace, 2 km easy | Rest | Easy 8 km | Long run 28 km, last 10 km at marathon pace | 82 km |
| Week 15 | Easy 8 km | Intervals: 2 km easy, 5 × 1 km with 400 m jog, 2 km easy | Easy 10 km | 2 km easy, 6 km at marathon pace, 2 km easy | Rest | Easy 6 km | Long run 21 km | 66 km |
| Week 16 | Easy 6 km | Intervals: 2 km easy, 4 × 1 km with 400 m jog, 2 km easy | Easy 6 km | 2 km easy, 3 km at marathon pace, 2 km easy | Rest | Rest, or 3 km very easy shake-out | RACE DAY — 42.2 km | 29 km + race |
Shaded rows are lighter recovery weeks. Swap days around to suit your week, but keep a rest or easy day after the long run and after any hard session. Walk breaks are fine in any run. See effort levels for what easy, tempo and intervals should feel like.
Want a plan built around you?
A written plan cannot see how your week is going. If you would like a program adjusted to your schedule, pace and history, Born to be Fit offers online coaching with Ashly Bailey (Certificate IV in Fitness, AUSactive registered), in English or French.
Fuel and recovery
Long runs are where you rehearse race day. Try your gels or sports drink, your breakfast and your fluid plan in training, never for the first time in the race. In warm weather, start early and carry water.
Mega Health stocks sports nutrition, electrolytes and magnesium online and in its Adelaide stores.