16-Week Outdoor Marathon

If you’re looking to train for a marathon, and only want to run outdoors (no treadmill), this plan is great for you! Each week, you’ll know exactly when to run, rest, strength train, and do mobility. The strength training in this plan includes weights, but you can modify most of the movements to have no weights as well. The running workouts are about 80% endurance and easy effort, and 20% speed work, hill repeats and sprints. The plan’s workouts gradually increase in terms of intensity and duration as you go, and you’re brought to a taper in the last few weeks of the plan. The longest run is 20 miles. 

Each week: 

• 4 runs (Outdoor, 30 mins - 3+ hours)

• 1-2 run-specific strength training workouts (weights and bodyweight) 

• Runner-specific warm-ups to prevent injury and improve efficiency, 

• 1 mobility workout - improve flexibility and range of motion

Equipment needed: running shoes, mat, kettlebell (optional to use dumbbells for some kettlebell exercises), resistance bands, yoga block, foam roller, and a bench or box.

Level: Intermediate-advanced 

Additional details: The strength training in this program does require weights; you can supplement most of the kettlebell movements with a dumbbell. If you don’t have weights, I strongly recommend investing in some to help improve your power and prevent injuries. You can also supplement the weight training workouts with bodyweight workouts that are already in the app under workouts. The runs in this plan vary in terms of effort and gradually progress in mileage each week. I would recommend having somewhat of a base prior to starting this plan (20+ miles/week).