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16-week beginner marathon training

A periodized 16-week program focused on pyramidal intensity, progressive load, and evidence-based tapering for a first marathon.

Static — this skill doesn't adapt to your week.

Tags: running, marathon, endurance, periodization

Tools used

Procedure

Procedure

  1. Assess Readiness and Establish Baselines

    • Determine the user's current fitness level and target goal pace using compute_pace.
    • Calculate heart rate zones using compute_hr_zones to define "Zone 2" (Conversational Pace) and "Threshold" (Controlled Discomfort).
    • Store goal pace and heart rate targets using remember.

  2. Phase 1: Aerobic Base (Weeks 1–4)

    • Use create_week to schedule 3–4 runs per week.
    • Apply the 80/20 rule: 90% easy (Zone 2) and 10% strides (20-second bursts).
    • Set the Long Run between 5–8 miles, increasing by 1 mile weekly.
    • Schedule Week 4 as a deload: use create_workout to reduce total mileage by 30%.

  3. Phase 2: Strength & Threshold (Weeks 5–8)

    • Increase frequency to 4 runs per week.
    • Introduce one "Quality" Tempo session: 3 x 8 minutes at "comfortably hard" pace with 2-minute recoveries.
    • Scale the Long Run from 10 to 14 miles using an undulating 3:1 pattern (3 weeks load, 1 week deload).
    • Include form cues in workout notes: "Run tall" and "Quick steps" (target 170–180 bpm).

  4. Phase 3: Race Specificity (Weeks 9–12)

    • Schedule 4–5 runs per week.
    • Introduce Marathon Pace (MP) intervals: 4 x 2 miles at goal race pace.
    • Progress the Long Run from 15 to 20 miles.
    • Set Week 12 as a deload week (30-50% mileage reduction).

  5. Phase 4: Peak & Taper (Weeks 13–16)

    • Week 13: Schedule the final 20-mile peak long run.
    • Week 14: Initial taper. Reduce volume by 20–30% while maintaining intensity via update_workout.
    • Week 15: Deep taper. Reduce volume by 40–60% using exponential decay principles.
    • Week 16: Race week. Schedule 2–3 short runs (20–30 mins) leading to the marathon event.

  6. Guidance and Support

    • Provide effort level cues based on the "Talk Test":
      • Zone 2: Full sentences.
      • Tempo: Short phrases (3–5 words).
      • Interval: Single words only.
    • Monitor for signs of overtraining during load weeks; if fatigue is excessive, utilize update_week to implement an early "Step-Back" deload.