Training for a Marathon in 16 Weeks

Posted by emma on June 10, 2011 under Marathon Training | Comments are off for this article

Training for a Marathon in 16 Weeks

This is a brief guide on how you can train for a marathon in just 16 weeks. The one thing you will defiantly need is bottled water.

Step 1: Building Up

·    Week 1: Run 5 miles one day, 4 miles on one day and the remaining days run 3 miles.
·    Week 2: run 6 miles one day, 4 miles one day and the remaining days run 3 miles.
·    Week 3: run 7 miles one day, 4 miles one day and 3 miles on the remaining days.
·    Week 4: run 8 miles one day, 5 miles one day and on the other days run 3 miles.
·    Week 5: run 10 miles one day, 5 miles on another day and 3 miles on the rest of the days.

Step 2: Building and Maintaining Stamina

·    Week 6: run 11 miles one day, 5 miles another day and 4 miles on the other days.
·    Week 7: run 12 miles one day, 6 miles one day and on the other days run 4 miles.
·    Week 8: run 14 miles one day, 6 miles another day and 4 miles on the remaining days.
·    Week 9: run 16 miles one day, 7 miles on another day and on the remaining days run 4 miles.
·    Week 10: run 16 miles one day, 8 miles one day and 5 miles on the other days.
·    Week 11: same as week 10.
·    Week 12:run 18 miles one day, 8 miles one day and 5 miles on the other days.
·    Week 13: same as week 12.

Step 3: Tapering Off

·    Week 14: run 9 miles one day, 8 miles another day and on the remaining days run 5 miles.
·    Week 15: run 8 miles one day, 5 miles one day and 3 miles on the other days.
·    Week 16:  jog 3 miles every other day. Then run the Marathon.

Tips and Warnings

1.    Check with your physician before taking on any rigorous training regime.
2.    Don’t over do training, more is not always better.
3.    Have any persistent pain checked by your doctor.