16 week marathon training schedule pdf

Marathon runners come in all shapes and sizes. Having a goal finishing time will help you train to run an average pace per mile over the course of the entire Common injuries and health risks that occur during a marathon include pulled muscles, cramps, and heat-related risks like dehydration, heat exhaustion, and in some extreme cases even heat stroke.

Marathon training schedules come in varying formats and time lengths. MultiSport Mojo marathon training plans have been designed by Ironman Certified Coach Steve Harper to be easier to understand, easier to use, and easier to stay interested in completing. Each week marathon plan uses a charted format with easy-to-read workout sessions on each assigned day.

Each workout is explained clearly and simply. Most training plans use a complicated system of different workout sessions on different days to ramp up your fitness for an optimal race day. So, MultiSport Mojo training plans are designed with the same kind of workout sessions on the same days each week throughout your 16 weeks.

It makes them easier to plan and easier to complete. Most training plans include a variety of running sessions to gradually improve your running fitness over the 16 weeks of training. What makes most training plans difficult to use is the randomness that these sessions follow. MultiSport Mojo 16 week marathon training plans for beginners include workout session options that you can pick from. This ken you interested and motivated from week to week. Ideally, being able to run miles would be perfect since your first scheduled long run is 6 miles during the first week of training.

If you can't physically run 4 to 6 miles yet you might consider waiting to begin this schedule and build more of a running base until you are more comfortable with that distance. You don't want to have force your body to run the 6 miles during that first week of training, become worn out and then struggling to keep up with the rest of the plan.

Therefore, if you aren't ready yet, wait and keep building up your endurance. On that note, here are 16 of the best things you can do before beginning marathon training that will increase your chances of success!

This is a 16 week marathon training schedule for beginner marathoners that is focused on building endurance. As previously mentioned, there are no "fancy" workouts such as interval training, tempo runs, hill repeats etc. We'll talk about how to make alterations to this plan in a bit.

The main goal is to build running volume and mileage so that you are able to run and complete the marathon distance. The key component in this plan is your long run which is the strongest determinant of your success! I don't think rest for marathoners can be stressed enough.

If you feel like you want to add cross-training on one of the rest days, then feel free to do so. I also have a compilation of my favorite cross training YouTube workouts on this page. The one rule to adding cross training to this schedule is to not force yourself to do it if you are feeling exhausted or run down. It is much better to focus on your running, especially your long run when training for a marathon than it is to get a cross training workout in once a week.

If you do choose to cross train then a good day to fit it into this plan would be on Thursday, in the middle of your training week. Each week, Tuesday, Wednesday, Fridays you will perform 3 easy runs. The goal of these easier, shorter training runs is to build your weekly running volume your weekly mileage and keep your body maintained and prepped for your long run on the weekend.

If you do feel the need to add in a quality workout once a week then schedule it for one of these shorter training days. You can find your guide to tempo running here. Hill Repeats. Contact multisportmojo gmail. Hot Topics. Top Tips. This plan provides a week training period for you to get into shape, get comfortable with the distance, and prove to yourself that you can finish a marathon fit and fresh and in under four hours.

Finish Goal: Sub 4 hours Training Timeframe: 16 weeks Base: You need to be able to run for 60 minutes before starting this week training plan. Run 3x a week for minutes Begin stretching and doing core work ie, planks, crunches, leg pull-ups 2x a week for 30 minutes Months These 3 months make up the volume and intensity of your training.