16 Week Marathon Training Program designed for first time / beginner level marathon runners. Like with all generic training programs you will need to make individualised adjustments to suit your specific requirements - there is no one size fits all training program for a running event. This program focuses on running duration instead of distance with a steady weekly volume progression, mid program easy week & 2 week taper. Find out more...

Here are the different types of training sessions that appear in the training program and their requirements.

  • Long: Consistent pace at 70-75% Max HR/conversation pace/roughly 1min/km slower than race pace.
  • Tempo/sustained efforts: Consistent pace at 80-85% Max HR/Race Pace. Build pace steadily for first 10-15 min before finishing at target pace. 
  • Easy/recovery: Consistent pace at 70-75% Max HR/conversation pace/roughly 1min/km slower than race pace or slower if preferred. 
  • Speedwork/intervals: Intermittent periods of a set distance or time at 90-95% Max HR/faster than race pace followed by periods of time at a lower intensity that allow recovery. Warm up and cool down of 10-15minutes required.
  • Fartlek: Self determined periods of work at 90-95% Max HR/faster than race pace followed by self determined periods of recovery. Build pace steadily for first 10-15min before first work period.
  • Hills: Running on hilly terrain. Thorough warm up and cool down of 10-15min required.

Week 0 (Leading up to 13 March)

  • Easy runs building up to 1 hour 2-3 times per week.

Week 1 (13 March)

  • Long: 1 hour 
  • Tempo: 45min
  • Easy: 1 hour
  • Speedwork: 30min 800m on/off 
  • Total: 3 hours 15 min

Week 2 (20 March)

  • Long: 1 hour 15 min
  • Tempo: 45min
  • Easy: 1 hour
  • Fartlek: 30 min
  • Total: 3 hours 30 min

Week 3 (27 March)

  • Long: 1 hour 30 min (finish last 30min at race pace)
  • Tempo: 45min
  • Easy: 1 hour
  • Hills: 30 min
  • Total: 3 hours 45 min

Week 4 (3 April)

  • Long: 1 hour 45 min
  • Easy: 45 min
  • Tempo: 1 hour
  • Speedwork: 30min 800m on/off 
  • Total: 4 hours

Week 5 (10 April)

  • Long: 2 hours
  • Easy: 45 min
  • Tempo: 1 hour
  • Fartlek: 30 min
  • Total: 4 hours 15 min

Week 6 (17 April)

  • Long: 2 hours 15 min (finish last 30min at race pace)
  • Tempo: 45 min
  • Easy: 1 hour
  • Hills: 30 min
  • Total: 4 hours 30 min

Week 7 (24 April)

  • Long: 2 hours 30 min (finish last 30min at race pace)
  • Easy: 30 min
  • Tempo: 1 hour 15 min
  • Speedwork: 30min 800m on/off 
  • Total: 4 hours 45 min

Week 8 (1 May)

  • Tempo: 1 hour 15 min
  • Easy: 1 hour
  • Easy: 1 hour
  • Total: 3 hours 15 min

Week 9 (8 May)

  • Long: 2 hours 45 min (finish last 30min at race pace)
  • Easy: 1 hour
  • Tempo: 45 min
  • Fartlek: 30min
  • Total: 5 hours

Week 10 (15 May)

  • Long: 2 hours 15 min
  • Tempo: 1 hour 30 min
  • Easy: 45 min
  • Hills: 30min
  • Total: 5 hours

Week 11 (22 May)

  • Long: 2 hours 30 min
  • Tempo: 1 hour 30 min
  • Easy: 45 min
  • Speedwork: 30min 800m on/off 
  • Total: 5 hours 15 min

Week 12 (29 May)

  • Long: 2 hours 45 min (finish last 30min at race pace)
  • Tempo: 45 min
  • Easy: 1 hour 30 min
  • Fartlek: 30 min 
  • Total: 5 hours 30 min

Week 13 (5 June)

  • Long: 3 hours
  • Tempo: 1 hour 45 min
  • Hills: 30 min
  • Easy: 30 min 
  • Total: 5 hours 45 min

Week 14 (12 June)

  • Long: 3 hours
  • Easy: 1 hour 15 min
  • Tempo: 1 hour 45min
  • Total: 6 hours

Week 15 (19 June)

  • Long: 1 hour 30 min (finish last 30min at race pace)
  • Easy: 1 hour
  • Tempo: 45 min
  • Total: 3 hours 15 min

Week 16 (26 June - Race Week)

  • Long: 1 hour
  • Easy: 1 hour
  • Marathon 42.2km

*Respond to 'niggles' & injuries as soon as you notice them by making individualised adjustments to your training program. 

*Other cross training options can be used to substitute for the speedwork/fartlek OR easy training days up to 1 substituted session per week only unless your body requires more days off running. Other cross training options include cycling, rowing, swimming etc that follow the same training format as the day it's been substituted in for.

*Include strength training for the purposes of improving running related function & preventing injury. This may include but is not limited to core strength, hip stability, hip & ankle mobility, postural control & glute, hamstring, quad & calf strength. 

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