Are looking for a new 16 week mini marathon training schedule? If so, I am glad you have made it here. For beginning marathon runners or those transitioning from 10K, here is a great plan that builds endurance over four months before reaching peak mileage at its end and tapering off over three.
Schedules typically consist of easier running days (with low intensity, conversational pace), interval training and tempo runs; along with one gym-based strength and muscular endurance session per week. Make sure you subscribe to the RunDreamAchieve YouTube channel. My goal there is to help athletes like you surpass yoir fitness and racing goals.
Week 1 of the 16 Week Mini Marathon Training Schedule
A 16 week mini marathon training schedule should provide the ideal way to begin training safely over four months. By gradually increasing the length of weekly workouts, you will gradually build endurance. Remember, it takes between 3 to 4 weeks for the body to adapt to any stress load you are placing on it. So, 4 months is a solid time frame to prepare. That being said, 20 to 24 weeks is even better.
Our 16 week mini marathon training schedule incorporates both tempo runs and interval runs. In addition, two to three “easy” runs per week and a day off. Workouts at these intensities require effort similar to six or seven on a scale of one to 10. Are you new to interval training? If so, start off slowly by doing one rep at each pace before increasing intensity gradually over time.
The RunDreamAchieve 16 week mini marathon training schedule consists of three key workouts each week: long run, intervals and tempo run. Cross training or taking complete rest days between these workouts are also an option. Research also indicates that strength training at least once each week helps enhance running performance.
Our 16 week mini marathon training schedule is tailored to those who have already run a few 5Ks or 10Ks. Also, for total beginners who want to tackle their first half marathon. Weekly long runs that gradually increase length will build your endurance. I do believe runners should get past running long, slow and easy every single weekend. We also focus on faster, varied paced long runs every other weekend.
I have also built running courses here at RunDreamAchieve. I discuss, in-depth training principles and modalities to help runners get new personal bests. Also, the courses end with a 16-week training schedule. Our 16 week mini marathon training schedule focuses on building a solid fitness base first. We then move on to shorter running workouts before progressing toward race preparation. For example, longer long runs on Saturday and shorter recovery runs on Sunday.
The 16 week mini marathon training schedule is tailored for athletes seeking to run 1:05, under 2 hours or any other time. Rest days are vital to recover. So, use 1 or 2 each week in order to adapt and recover. Also, make sure you are jogging on your easy days. I still see far too many runners running too fast on easy days and too slow on faster days.
Weekly long run will gradually extend in duration during your 16 week mini marathon training schedule. The goal is to eventually get to around 16 to 17 miles in length. Remember, running further than goal race distance can help psychologically.
I also believe in doing a 10-day rather than a 3-week taper. A common mistake a lot of runners make is dropping their volume and intensity too far out. 10 days is plenty of time for the body to recover.
Beginner marathon training programs typically feature workouts at Zone 2. For example, easy conversational pace. That being said, you don’t want to run too easy, too often. Yes, it will make you a superior long, slow distance runner but not teach you to race.
So, incorporating interval and tempo runs into your 16 week mini marathon training schedule is vital. We also want to recruit more fast twitch muscle fibers. The more of these we can recruit by way of faster workouts the more effective we will race.
Once you’ve run several 5Ks and 10Ks, it may be time to take the next step and run a half marathon. Doubling your distance requires immense endurance. Thus, our 16 week mini marathon training schedule will get you ready safely for race day by gradually increasing mileage each week.
Your weekly running schedule should consist of three specific workouts: long run, speed intervals and tempo runs. The goal is to get your half marathon race pace to feel easier. Also, we want to teach the body to clear lactic acid faster than it is building up. Easy running is important but won’t produce this physiological effect. So, make sure you are stressing the energy systems of the body.
The RunDreamAchieve 16 week mini marathon training schedule doesn’t provides a healthy dose of high-intensity workouts. For example, fartlek or interval training and hill repetitions. Hills, like speedwork, will force you to lift your knees and pump your arms. Also, to work on improving your form.
The goal of this 16 week mini marathon training schedule is to guide you from being out of shape to being ready to race all out. It will assist you to meet milestones along the way. So, you can build endurance gradually. Again, the goal is to improve the body’s lactate tolerance.
Key components of this 16 week mini marathon training schedule include tempo runs, interval runs, and long runs.
Research suggests that breaking these workouts down into smaller chunks is the best way to build endurance. Thus, you should incorporate one longer run each week with two shorter, recovery runs as part of this training plan. Also, run long and slow one weekend followed the next with a faster, varied-paced effort.
Have you run some 5Ks or 10Ks in the past? If so, a half marathon is not going to feel any more challenging. The key focus with this 16 week mini marathon training schedule is to get goal half marathon race pace to feel easier. Again, we want to get you to slow down less than your competition.
Your training schedule will gradually build endurance. We do this by gradually increasing weekly mileage before peaking with a 16 to 17 mile long run. Also, culminating with a 10-day taper phase to ensure optimal performance on race day.
Take your time when running longer distances. So, focus on maintaining an easy conversational pace at first and allow sufficient time for your body to adapt. Yes, it will be difficult at first. The good news is the body always adapts. So, consistent action, over time, is essential for great results.
Do not lose enthusiasm. Yes, you will have great workouts and races. That being said, there will be challenges as well. For example, workouts that don’t go as planned or time trials you didn’t run as fast as you thought you could. Remember, every workout builds on the next.
Our 16 week mini marathon training schedule begins with lower mileage and intensity. The workouts, tempo runs and long runs will get longer and faster. You will have more rest between track or road sessions earlier on. That being said, the goal is to lessen the rest between your reps the fitter you get.
This schedule involves long runs that gradually increase each weekend from 6 to 17 miles. Again, the goal, is to eventually run further than the goal race distance.
Again, 16 weeks is good time frame to prepare well for a half-marathon. My recommendation is a minimum of 16 and preferably 20 weeks to prepare adequately. Remember, it takes between 3 weeks to a month for the body to adapt to the stresses being placed on it.
Our taper phase aims to prepare runners for optimal performances during races. We start to drop intensity and volume 10 days out from our goal race. The last workout you will do is a 3-mile run at goal half marathon race pace 4 days out from your goal half marathon.
Our training plans and running courses are intended to support runners of all capability levels. I have done the best I can here to provides products and services to help runners surpass their fitness goals.
Make sure to keep in touch with me at the RunDreamAchieve YouTube channel. Leave a comment below any of my videos and I will definitely respond back to you. Also, let me know how your training and racing is going. I hope this post has been helpful.