How to Train for a Marathon in 16 Weeks |

You should be running 15 to 20 miles a week prior to attempting this training schedule. At a minimum, you should be able to run for at least 30 minutes without stopping.

Difficulty: Challenging

Instructions

Things You'll Need:

• Bottled Water

Building Up

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

Building and Maintaining Stamina

6. 1
   Week 6: Run 11 miles one day, 5 miles one day and 4 miles on the other days.
   
7. 2
   Week 7: Run 12 miles one day, 6 miles one day and 4 miles on the other days.
   
8. 3
   Week 8: Run 14 miles one day, 6 miles one day and 4 miles on the other days.
   
9. 4
   Week 9: Run 16 miles one day, 7 miles one day and 4 miles on the other days.
   
10. 5
    Week 10: Run 16 miles one day, 8 miles one day and 5 miles on the other days.
    
11. 6
    Week 11: Do the same workout as week 10.
    
12. 7
    Week 12: Run 18 miles one day, 8 miles one day and 5 miles on the other days.
    
13. 8
    Week 13: Do the same workout as week 12.
    

Tapering Off

14. 1
    Week 14: Run 9 miles one day, 8 miles one day and 5 miles on the other days.
    
15. 2
    Week 15: Run 8 miles one day, 5 miles one day and 3 miles on the other days.
    
16. 3
    Week 16: Jog 3 miles every other day. Then run the marathon.
    

Tips & Warnings

• Check with your physician before embarking on any rigorous training regime. This information is not intended as a substitute for professional medical advice or treatment.
• Err on the side of caution - do not train to excess. More is not necessarily better.
• Listen to your body and have any persistent pain checked out by your doctor.