Running: 16wk Marathon Program - 5 Days
TTG
MarathonThe 16-Week Marathon Program is designed to take you from steady training to the ultimate endurance test. Completing a marathon with strength, confidence, and control. With five focused runs per week, this plan balances the essential elements of marathon preparation: speed, stamina, and recovery.
Each week you’ll complete:
2 Fartlek runs - playful pace changes to build adaptability and aerobic strength
2 Speed sessions - intervals to improve running efficiency and power
1 Long run - steady mileage to develop the endurance required for 42.2 km
The program starts with a lower weekly volume and gradually builds over 16 weeks, ensuring your body adapts safely while steadily increasing your fitness. By the peak phase, you’ll be handling the distance and pace needed to be fully prepared for race day.
Progression Breakdown:
Weeks 1–4: 20-30 km per week
Weeks 5–8: 35-45 km per week
Weeks 9–12: 47-60 km per week
Weeks 13–16: 65-80 km per week
With structured training, planned recovery, and consistent effort, this program gives you the tools and confidence to cross the marathon finish line at your best.
SPEED WORK
A
Run: 1 km Pace
2-3:00 Warm-up Jog building in pace Dynamic warm-up [Video 1] 1000m For Time 2-3:00 Cool-down Walk Lower-body Stretches [Video 2] * Only log the Time 1000m takes. ** Start at a fast pace and aim to hold that the entire time. If you can increase your speed towards the end, you held back, and we haven't found your proper 1 km pace. This number will be used as your running speed in "fast jog" efforts throughout this program.
SPEED WORK
A
Run: 1.8 km Short Sprints
5:00 Warm-up Slow Jog Dynamic Stretching [Video 1] 2 x 200m @ fast pace [0:45s rest between] [2:00 Rest] 2 x 400m @ fast pace [1:00 rest between] [2:00 Rest] 1 x 300m [100m Sprint, 100m Jog, 100m Walk] [2:00 Rest] 3 x 100m Sprints [0:15s rest between] Cool-down [Video 2] Lower-body Stretches
BASE KILOMETRES
A
RUN: Fartlek 1.0
Dynamic Warm-up [Video 1] Repeat until you reach 3000m: 1:00 of Walking 1:00 of Jogging Lower-body Stretches [Video 2] * Log the Total Time that 3000m takes. ** This is more of an active recovery day; enjoy the walking pace, and do not over-exert yourself on the Jogs.
SPEED WORK
A
RUN: 10 x 100m efforts
2-3:00 Warm-up Jog Dynamic Warm-up [Video 1] 10 Rounds: 100m Effort @ faster than 1 km pace Lower-body Stretches [Video 2] * Log the Total Time the 10 Rounds take. ** Actual sprint work requires more prolonged bouts of rest to maintain performance. At least a 1:4 work:rest ratio is advised. For example, if you sprint for 10 seconds, you should rest for at least 40 seconds to replenish the energy to maintain performance.
A
Run: Long Run
1 x 18000
Coach Josh
As an athlete, avid runner, and experienced strength coach, I’ve helped countless people build strength, improve performance, and prepare for events. I specialise in structured, proven programs that balance health and longevity, taking out the guesswork so you can train smarter, stay consistent, and achieve your best results.
With a clear 16-week structure, progressive volume, and smart training balance, this program gives you the endurance, speed, and confidence to run 42.2 km strong. Stay consistent, trust the process, and get ready to cross the finish line with pride.
Get Running: 16wk Marathon Program - 5 Days
Michael O'Keefe
3 Marathons
Verified Athlete"Best running program I've done and I've trained and ran 3 marathons."
