16 week marathon training schedule
16 Week Marathon Training Schedule: Running is something which is considered to be an integral part of life for vast amounts of people located all over the world. Rather than looking at running as an action which would allow them to leave their problems behind, they look at it as a way of life. Thanks to running, not only are they able to keep their health in optimal condition, but it would also allow them to become leaner and stronger. As a result, they would always manage to keep a smile on their faces.
Therefore, if you are thinking about signing up for a marathon or even a half marathon, the 16 week marathon training schedule is undoubtedly considered to be one of the best that you would be able to find out there. With a combination of mild and intensive training and rest periods, you would find yourself to be absolutely ready to take on the marathon. On the other hand, if you are thinking that the 16 week marathon training schedule is indeed a long and arduous one, that is actually not the case. Once you hop on to it, you would be able to realize and appreciate the wisdom behind it.
Important considerations in the 16 week marathon training schedule
So, if you are curious to run your very first marathon or half marathon, you would like to know in advance about what you are getting yourself in to. Read on below to find out more details about this running program.
- Run in an efficient manner, run for life
One of the first things that you would need to do as a beginner runner for the 16 week marathon training schedule is look at running from a philosophical perspective. Only in this way would you be able to attain a greater and butter understanding about what you are getting yourself in to. Not only that, but in this way, you are also less likely to give the whole thing up halfway, thus putting all your hard work and efforts in to waste. Thanks to the way in which the running schedule has been designed, you would be asked to run only three days a week. In this way, even if you are suffering from even the most severe of time crunches, you would be able to accommodate in to your schedule. Not only that, but this is something which you would be able to stick to for life.
- Run only three times a week
According to scientific reports, only by running three times a week would you be successful in accomplishing your goal. And that is exactly what has been included in the 16 week marathon training schedule as the centerpiece. By following this method, it would help in decreasing the overall time commitment to the program along with the risk of injuries. Now this is something which is considered to be extremely important to all the runners out there.
- Build your long run to 20 miles
In the 16 week marathon training schedule, you would find yourself face to face with tow workouts consisting of 20 miles. The second one would be scheduled just three weeks before your very first marathon. In this way, you would be able to get a taste of the real marathon as well as get your shortcomings identified. This is something which can then be worked on in the days leading up to the final marathon.
- Run in different tempos
To keep things lively as well as keep yourself motivated and energetic, the 16 week marathon training schedule includes running at three different tempos. While that might be something which you are already familiar with, this program tends to take it to the next level. In addition to various tempos, more nuance and variety would also be added. In short, you would have to run in three tempos – short tempo runs, the moderate tempo runs, and the long tempo runs.
The long tempo runs are actually the toughest in this running program. While that would definitely leave you drenched in sweat and feeling out of breath, you know that it would all be worth it.
- Putting more variety in to your speed work
One of the most common mistakes that runners seem to make is not putting any sort of effort in to their speed work. So rather than changing up the speed from time to time, they seem to continue running in the same pace. As a result, they tend to fall in to a rut, thus exposing themselves to greater and more serious injuries. Therefore, this 16 week marathon training program seems to identify this shortcoming and thus take it in to account. It is for this reason that you would be required to work on your speed work along with your running pace and stamina.
The 16 week marathon training schedule
|1||8×400 meters||3 miles||10 miles|
|2||4x1200m||5 miles||12 miles|
|3||6x800m||7 miles||13 miles|
|4||3x1600m||3 miles||10 miles|
|5||10x400m||5 miles||14 miles|
|6||5x1200m||5 miles||15 miles|
|7||7x800m||8 miles||17 miles|
|8||3x1600m||10 miles||13 miles|
|9||12x400m||3 miles||18 miles|
|10||8x800m||5 miles||15 miles|
|11||4x1600m||8 miles||20 miles|
|12||12x400m||5 miles||15 miles|
|13||6x1200m||5 miles||20 miles|
|14||7x800m||4 miles||15 miles|
|15||3x1600m||8 miles||10 miles|
|16||30 min easy w 5x60s||20 min easy w 3 or 4 pickups||Marathon|
Therefore, you can see that the running paces seem to be slightly faster in this 16 week marathon running schedule than in the other training programs. However, since you would only be running three days a week, this plan seems to be reasonable.
One last thing that you would also have to keep in mind is carefully looking after your diet and not making up for last time. Since you are a human, it would be pretty normal to fulfil one of your cravings and not work out the next day. So, rather than beating yourself up over it, it would be better to just admit it and look forward to the next day. Only in this way would you be able to emerge victorious in this 16 week marathon training schedule.