Weekly Workout Guide
This page provides access to detailed day-by-day workout instructions for each week of your 16-week marathon training plan. Each weekly plan includes specific workouts with warm-up, main session, and cool-down protocols to follow.
How to Use These Workouts
Each week’s plan is designed to progressively build your endurance while minimizing injury risk. Follow these tips for best results:
- Always complete the warm-up and cool-down portions of each workout
- Stick to the prescribed run/walk intervals, even if you feel you could run more
- Pay attention to how your body feels and adjust as needed
- Don’t make up missed workouts – just continue with the schedule
- Track your progress to see improvements over time
16-Week Training Calendar
Week 1: Getting Started
Start Date: June 21, 2025
Long Run: 3 miles
Key Focus: Easy Runs + Walks (2 min run/3 min walk)
View Week 1Week 2: Building Consistency
Start Date: June 28, 2025
Long Run: 3 miles
Key Focus: Easy Runs + Walks (2.5 min run/2.5 min walk)
View Week 2Week 3: Increasing Duration
Start Date: July 5, 2025
Long Run: 3 miles
Key Focus: Easy Runs + Walks (3 min run/2 min walk)
View Week 3Week 4: Building Distance
Start Date: July 12, 2025
Long Run: 4 miles
Key Focus: Easy Runs + Walks (4 min run/2 min walk)
View Week 4Week 5: Introducing Steady Running
Start Date: July 19, 2025
Long Run: 4 miles
Key Focus: Run/Walk + Steady Run (5 min run/1 min walk)
View Week 5Week 6: Building Endurance
Start Date: July 26, 2025
Long Run: 5 miles
Key Focus: Run/Walk + Steady Run (8 min run/1 min walk)
View Week 6Week 7: Consolidation Week
Start Date: August 2, 2025
Long Run: 5 miles
Key Focus: Run/Walk + Steady Run (8 min run/1 min walk)
View Week 7Week 8: Increasing Long Run Distance
Start Date: August 9, 2025
Long Run: 6 miles
Key Focus: Run/Walk + Steady Run (10 min run/1 min walk)
View Week 8Week 9: Longer Steady Runs
Start Date: August 16, 2025
Long Run: 6 miles
Key Focus: Steady Runs + Long Run (10 min run/1 min walk)
View Week 9Week 10: Extended Run Intervals
Start Date: August 23, 2025
Long Run: 7 miles
Key Focus: Steady Runs + Long Run (15 min run/1 min walk)
View Week 10Week 11: Consolidation Week
Start Date: August 30, 2025
Long Run: 7 miles
Key Focus: Steady Runs + Long Run (15 min run/1 min walk)
View Week 11Week 12: Increasing Endurance
Start Date: September 6, 2025
Long Run: 8 miles
Key Focus: Steady Runs + Long Run (15 min run/1 min walk)
View Week 12Week 13: Building Consistency
Start Date: September 13, 2025
Long Run: 8 miles
Key Focus: Steady Runs + Long Run (15 min run/1 min walk)
View Week 13Week 14: Peak Week 1
Start Date: September 20, 2025
Long Run: 9 miles
Key Focus: Steady Runs + Long Run (15 min run/1 min walk)
View Week 14Week 15: Peak Week 2
Start Date: September 27, 2025
Long Run: 9 miles
Key Focus: Steady Runs + Long Run (15 min run/1 min walk)
View Week 15Week 16: Final Preparations
Start Date: October 4, 2025
Long Run: 10 miles
Key Focus: Final Long Run + Taper
View Week 16Workout Equipment
Essential Items for Your Workouts
- Running Shoes: Properly fitted for your foot type and running style
- Sports Watch/Timer: To track your run/walk intervals
- Water Bottle: For proper hydration during longer workouts
- Weather-Appropriate Clothing: Moisture-wicking fabrics recommended
- Run/Walk Timer App: Consider apps like “Interval Timer” that can be programmed for your specific intervals