16-Week Marathon Training Plan (Digital PDF)

A progressive 16-week marathon build for runners with a strong, consistent foundation. Develop long-run durability and marathon rhythm with clear time and approximate mileage options, effort guidance and room to adjust around recovery.

• Five core runs per week, one full rest day and an optional short sixth easy run that replaces time elsewhere in the week
• Progressive base, build and recovery weeks, followed by a two-week taper and race-week schedule
• Long runs and marathon-effort sessions that build toward a peak of about 8 running hours per week that emphasize week-over-week consistency
• Effort and workout guide plus a Pacing Chart based on a recent 5K result, with 10K, half-marathon and marathon equivalents
• Optional conversational cycling for aerobic support, plus race-day pacing, fueling and execution guidance
• Printable 22-page PDF with weekly notes and adjustments for fatigue or missed sessions

Who it’s for: Healthy runners already running at least 4–5 hours each week and completing regular long runs. This is not an entry-level plan; start it 16 weeks before race day and protect the full rest day.

Instant digital PDF download. Built by Nate Thomas, USAT Certified Coach. For personal use; please don’t redistribute.