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This 16-week Level 4 Marathon Training Plan is designed for higher volume/experienced runners who are able to comfortably complete 45 miles per week (72 kpw/7 hrs per week) BEFORE beginning this training cycle. This plan contains 5-6 runs per week and peaks at 64 miles/102 km/9hrs per week. Experience with structured workouts is required. 


This plan contains 2-3 weekly workouts (lactate threshold, VO2max, and marathon pace/effort), a weekly medium-long run (90-110 minutes) in some weeks, and a weekly long run or long run workout, plus strides and hill sprints; this plan also contains detailed information how to execute each run or workout in this plan in this plan. The longest long runs in this plan are 20-22 miles/3hr00-3hr30.


This plan also contains a 4-week post-race recovery schedule, a Race Day planner worksheet, recommended warm-up & cooldown routines, core exercises and lower body strength training exercises, information on goal setting/pace calculators, hydration, fueling, and more!


This plan is a downloadable PDF and contains3 VERSIONS of the 16-week schedule: miles, kilometers, and time-based.


This plan is nonrefundable.

Level 4: 16-Week Marathon Training Plan


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