Marathon Training Schedule - Beginner

Week  #  16



Marathon Training Tip Of The Week:

Relax and Get Stronger! Last week we talked about the importance of focusing mentally on the challenges of the approaching race. During the last full week of training you need to relax physically with lots of time off and nice easy paced runs. In some ways the tapering period is the most important of your training program! This is when your body benefits and gets stronger from the reduced running schedule. To learn more, read our article "Marathon Countdown"




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Marathon Training Schedule: Week 16

You are into the tapering phase of your training program. The goal here is to reduce your weekly mileage and long run distance, and let your body recover from the stresses of training.




Beginner Level: Week 16 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
4 T 5 E Rest 5 E Rest 10 L Rest 24

E - Easy Pace; HD - Hard Pace; HL - Hills; L - Long Slow Run; M - Marathon Pace; T - Tempo






The Taper phase of your training should now start to be noticeable to you. The workload is getting lighter all the time, - your injuries (if any) are starting to go away, - you have more time to devote to work and your family, - you are not as tired as you used to be and your energy levels are starting to soar. The mileage for this week will be 24 miles and only 4 days of training.

The beginner training schedules follow the hard day / easy day approach. if you have to modify this week's training for any reason, try to stick to this basic principle.

Week 16 Daily Training Schedule



Day 1:

 This week starts with a final tempo run of 4 miles. If you feel like pushing it some, go ahead, but just remember this, there was a lot of effort expended by you to get to this point, don’t screw it up now.

Day 2:
Devote this day to an easy 5 miles and lots of stretching.

Day 3:
Today is one of Rest. Please observe it. Family time is always a good option.

Day 4:
Another easy 5 miler and more stretching.

Day 5:
Rest is also the order for today as well. If you like, an easy swim or bike ride.

Day 6:
Today marks your last long run of this training program. It is 10 miles and some like to use it as a time trial at or better than marathon pace. The choice is yours, use it as a confidence booster for the marathon or just do it easy and have less chance of injuring yourself the week before your marathon.

Day 7:
Another day to Rest. This is getting rather familiar. Use it to do some stretching.


Marathon Program Training Tips

  • Run carefully! You have invested too much time and energy to make any mistakes at this point.

  • 'Listen to your body' is a well known maxim during marathon training. If you are feeling good, and running in a relaxed, easy style then you are on the right track!



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