Marathon Training
16 Week"to finish" Program
www.saltlakerunningco.com
This program is designed for people who have been consisently running 15-20 miles a week.
	Sun	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Week 1	OFF	Run 30-45 min	XT 45-60 min	Run 45-60 min	Run 30-45 min	off/xt 30-45 min	8 miles
Week 2	OFF	Run 30-45 min	XT 45-60 min	Run 45-60 min	Run 30-45 min	off/xt 30-45 min	9-10 miles
Week 3	OFF	Run 30-45 min	XT 45-60 min	Run 45-60 min	Run 30-45 min	off/xt 30-45 min	11-12 miles
Week 4	OFF	Run 30-45 min	XT 30-45 min	Run 30-45 min	Run 30-45 min	OFF/Stretch	5 miles
Week 5	OFF	Run 30-45 min	XT 45-60 min	Run 45-60 min	Run 30-45 min	off/xt 30-45 min	12-13 miles
Week 6	OFF	Run 30-45 min	XT 45-60 min	Run 45-60 min	Run 30-45 min	off/xt 30-45 min	13-14 miles
Week 7	OFF	Run 30-45 min	XT 45-60 min	Run 45-60 min	Run 30-45 min	off/xt 30-45 min	14-16 miles
Week 8	OFF	Run 30-45 min	XT 30-45 min	Run 30-45 min	Run 30-45 min	OFF/Stretch	7-8 miles
Week 9	OFF	Run 30-45 min	XT 45-60 min	Run 45-60 min	Run 30-45 min	off/xt 30-45 min	16-18 miles	Aided training run.
Week 10	OFF	Run 30-45 min	XT 30-45 min	Run 30-45 min	Run 30-45 min	OFF/Stretch	8-9 miles
Week 11	OFF	Run 30-45 min	XT 45-60 min	Run 45-60 min	Run 30-45 min	off/xt 30-45 min	18-20 miles	Aided training run.
Week 12	OFF	Run 30-45 min	XT 30-45 min	Run 30-45 min	Run 30-45 min	OFF/Stretch	9-10 miles
Week 13	OFF	Run 30-45 min	XT 45-60 min	Run 45-60 min	Run 30-45 min	off/xt 30-45 min	20-22 miles	Aided training run.
Week 14	OFF	Run 30-45 min	XT 30-45 min	Run 30-45 min	Run 30-45 min	off/xt 30-45 min	8-10 miles
Week 15	OFF	Run 30-45 min	XT 30-45 min	Run 30-45 min	Run 30-45 min	off/xt 30-45 min	4-5 miles
Week 16	OFF	Run 15-30 min	OFF/Stretch	run 15-30 min	OFF/stretch	OFF	SLC marathon
*XT stands for cross training.  These activities are areobic based activities which include swimming, biking/spinning, aerobics, etc.
**Off/stretch days are resting and/or stretching which could include yoga, pilates, etc (Do nothing that would cause excessive soreness or fatigue).
NOTES
Bolded weeks are rest weeks.  These weeks are designed to give you time to "absorb" your training. Doing less on these weeks is mandatory!
The XT days are extremely important for consistency, injury prevention and overall aerobic fitness. If you lift weights earlier in the week is better.
When in doubt ALWAYS choose lower end of times and mileage and remember a little walking early saves a lot of crawling later.
Learn to fuel your body on the long runs and use refuel quickly after each workout.
Incorporate uphill and downhill training on runs other than your longest runs.
HAVE FUN and GOOD LUCK!