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16-week intermediate marathon training

v1

A structured 16-week linear periodization program for runners with an aerobic base, focusing on lactate threshold and race specificity.

Available
marathonenduranceperiodizationdeload

Get an AI coach that uses this skill

FitnessGrid is an AI coach that plans your week and adapts as you go. Install 16-week intermediate marathon training and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

Procedure

  1. Calculate Baseline Metrics:

    • Use compute_hr_zones to establish Zone 1 through Zone 5 intensities.
    • Use compute_pace to determine target Marathon Pace (MP) and Threshold Pace based on the user's previous race times.

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

    • Target: Structural adaptation and Zone 2 volume.
    • Weeks 1–3: Progressively increase mileage. Schedule "Easy + Strides" as key sessions and Long Runs between 12–16 km.
    • Week 4 (Deload 1): Reduce total volume by 20–30% relative to Week 3 using create_week. Maintain frequency but shorten durations.

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

    • Target: Lactate Threshold and hill repeats.
    • Weeks 5–7: Schedule 18–22 km Long Runs.
    • Include moderate intensity (Zone 3) at 15–20% of total volume.
    • Week 8 (Deload 2): Reduce volume by 20–30%. Schedule a "Short Tempo" to maintain intensity while allowing recovery.

  4. Initialize Phase 3: Specific / Peak (Weeks 9–13):

    • Target: Race specificity and peak volume.
    • Weeks 9–11: Long Runs of 24–30 km including Marathon Pace (MP) blocks.
    • Week 12 (Peak): Schedule the maximum Long Run of 32 km. Target a peak weekly mileage of 64–80 km.
    • Week 13 (Deload 3): Reduce volume by 20–30%. Target a 20 km Long Run.

  5. Initialize Phase 4: Taper / Peaking (Weeks 14–16):

    • Target: Fatigue dissipation through exponential volume reduction.
    • Week 14: Maintenance MP session; Long Run of 16 km.
    • Week 15: Shift to short, sharp work (strides); Long Run of 10 km.
    • Week 16: Race week. Schedule shakeout runs and the 42.2 km marathon event.

  6. Monitor Distribution:

    • Ensure training intensity follows a Pyramidal distribution: 75–80% Low Intensity (Zone 1-2), 15–20% Moderate (Zone 3), and 5–10% High (Zone 4-5).
    • Use create_workout for every session to specify exactly which Zone or Pace (MP) should be targetted.