TRAINING PLAN · 05

Marathon Training Plan - 16 Week Schedule

A 16-week program to take you to the marathon finish line. Designed for runners who can comfortably run a half marathon.

Weeks

Days/Week

42.2K

Goal

32K

Peak Long Run

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
🌱 BASE — Build aerobic foundation
W1	Easy Run 6K	Rest	Easy Run 6K	Rest	Easy Run 6K	Rest	Long Run 14K
W2	Easy Run 7K	Rest	Tempo Run 6K	Rest	Easy Run 6K	Rest	Long Run 16K
W3	Easy Run 8K	Rest	Tempo Run 7K	Rest	Easy Run 6K	Rest	Long Run 18K
💤 RECOVERY — Active rest week
W4	Easy Run 6K	Rest	Easy Run 6K	Rest	Easy Run 5K	Rest	Long Run 13K
⚡ BUILD — Introduce speed work
W5	Easy Run 8K	Rest	Intervals 8×400m	Rest	Easy Run 8K	Rest	Long Run 20K
W6	Easy Run 8K	Rest	Tempo Run 8K	Rest	Easy Run 8K	Rest	Long Run 22K
W7	Easy Run 10K	Rest	Intervals 6×800m	Rest	Easy Run 8K	Rest	Long Run 24K
W8	Easy Run 10K	Rest	Tempo Run 9K	Rest	Easy Run 8K	Rest	Long Run 26K
W9	Easy Run 10K	Rest	Intervals 5×1000m	Rest	Easy Run 8K	Rest	Long Run 28K
💤 RECOVERY — Active rest week
W10	Easy Run 8K	Rest	Easy Run 8K	Rest	Easy Run 6K	Rest	Long Run 19K
🔥 PEAK — Highest mileage
W11	Easy Run 10K	Rest	Tempo Run 10K	Rest	Easy Run 8K	Rest	Long Run 30K
W12	Easy Run 10K	Rest	Intervals 4×1600m	Rest	Easy Run 8K	Rest	Long Run 32K
W13	Easy Run 10K	Rest	Tempo Run 10K	Rest	Easy Run 8K	Rest	Long Run 30K
🎯 TAPER — Sharpen for race day
W14	Easy Run 8K	Rest	Tempo Run 6K	Rest	Easy Run 6K	Rest	Long Run 22K
W15	Easy Run 6K	Rest	Tempo Run 5K	Rest	Easy Run 5K	Rest	Long Run 16K
W16	Easy Run 5K	Rest	Easy Run 3K (with strides)	Rest	Rest	Rest	🏁 RACE DAY 42.2K Marathon

Push your limits with VO2 Max training

Aerix: Marathon Training Plan - 16 Week Schedule