The Program Vault
16-Week Marathon Preparation Program. 16 weeks, 5 runs per week, 2 strength days. For runners who can already run 60-90 minutes comfortably and at least 25 miles (40 km) per week. Each week holds five runs - one quality session, easy aerobic runs with strides, and a long run - plus two short strength sessions in Weeks 1-14 that sit on easy days. The block runs in four phases: Base (Weeks 1-4), Build (Weeks 5-8), Specific (Weeks 9-12), Peak & Taper (Weeks 13-16).
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Run
@ 6:00
B
Run
@ 20:00
C
Sprint
@ 0:20
A
Run
@ 35:00
B
Sprint
@ 0:20
A
Barbell Back Squat
3 x 5
B
Romanian Deadlift
3 x 8
C
DB Bulgarian Split Squat
3 x 6
D
Partner Nordic Hamstring Curl
3 x 3
E
Standing Barbell Calf Raise
3 x 8
F
Seated Calf Raise
3 x 10
A
Run
@ 35:00
B
Sprint
@ 0:20
A
Barbell Back Squat
3 x 5
B
Romanian Deadlift
3 x 8
C
DB Bulgarian Split Squat
3 x 6
D
Partner Nordic Hamstring Curl
3 x 3
E
Standing Barbell Calf Raise
3 x 8
F
Seated Calf Raise
3 x 10
A
Run
@ 35:00
B
Sprint
@ 0:20
A
Run
@ 90:00
