PlanByWeek

Marathon and Lifting Training Plan

16 weeks·6 days / wk·marathon

Weeks
16
Sessions
141
Peak week
10h 06
week 13
Long run
2h 35
week 13
Taper
3 wk
BaseCutbackBuildPeakTaperRace

Same-day pairs put the priority session first; keep at least 6 hours between a hard run and heavy legs.

Week-by-week training plan
WkFocusVolume
01Base: aerobic running + strength foundationLong run 100 min7h 46

  1. Mon

    Oct 5

    Intervals

    40 min
    • 4 × 1200 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

  2. Mon

    Oct 5

    Lower (strength)

    52 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Back squat3 × 580% 1RM (≈RPE 7.5)
    Romanian deadlift2 × 6RPE 8
    Bulgarian split squat2 × 8–10RPE 8
    Lying leg curl2 × 8–10RPE 8
    Standing calf raise2 × 8–10RPE 8
    Hanging knee raise2 × 8–10RPE 8

  3. Tue

    Oct 6

    Upper (strength)

    61 min
    • Lift first; the easy run after is recovery
    ExerciseSets×RepsLoad
    Bench press3 × 580% 1RM (≈RPE 7.5)
    Barbell row3 × 5RPE 7.5
    Overhead press2 × 6RPE 8
    Pull-up2 × 6RPE 8
    Lateral raise2 × 8–10RPE 8
    Barbell curl2 × 8–10RPE 8
    Skull crusher2 × 8–10RPE 8

  4. Tue

    Oct 6

    Easy run

    30 min
    • Zone 2 @ 10:25/mi

  5. Wed

    Oct 7

    Easy run

    30 min
    • Zone 2 @ 10:25/mi

  6. Thu

    Oct 8

    Threshold run

    40 min
    • 20 min @ threshold 7:53/mi · AM — lift at least 6 h later

  7. Thu

    Oct 8

    Lower (volume)

    52 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Deadlift3 × 580% 1RM (≈RPE 7.5)
    Front squat2 × 6RPE 8
    Barbell hip thrust2 × 8–10RPE 8
    Leg extension2 × 8–10RPE 8
    Seated leg curl2 × 8–10RPE 8
    Ab wheel rollout2 × 8–10RPE 8

  8. Fri

    Oct 9

    Upper (volume)

    61 min
    • Stand-alone lift
    ExerciseSets×RepsLoad
    Overhead press3 × 580% 1RM (≈RPE 7.5)
    Pull-up3 × 5RPE 7.5
    Incline dumbbell press2 × 6RPE 8
    Chest-supported row2 × 6RPE 8
    Face pull2 × 8–10RPE 8
    Incline dumbbell curl2 × 8–10RPE 8
    Cable pushdown2 × 8–10RPE 8

  9. Sat

    Oct 10

    Long run

    100 min
    • Zone 2 long run @ 10:25/mi

Weeks 2–16 locked

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02Base: aerobic running + strength foundationLong run 105 min7h 56
03Base: aerobic running + strength foundationLong run 110 min8h 11
04Deload: both run and lift volume downLong run 80 min5h 37
05Base: aerobic running + strength foundationLong run 115 min8h 26
06Build: heavy lifting + thresholdLong run 120 min8h 31
07Build: heavy lifting + thresholdLong run 130 min9h 01
08Deload: both run and lift volume downLong run 90 min6h 07
09Build: heavy lifting + thresholdLong run 135 min9h 06
10Peak: race-specific running, lifting maintainedLong run 140 min9h 31
11Peak: race-specific running, lifting maintainedLong run 150 min9h 46
12Deload: both run and lift volume downLong run 105 min6h 46
13Peak: race-specific running, lifting maintainedLong run 155 min10h 06
14Taper: runs sharp, lifts lightLong run 125 min7h 16
15Taper: runs sharp, lifts lightLong run 100 min5h 59
16Race week: lifting cut to maintenanceLong run 0 min3h 45

Your paces

Easy / Zone 2
10:25/mi
Threshold
7:53/mi
Interval
7:15/mi
Race pace
8:25/mi

The numbers

About this plan

This marathon and lifting training plan builds toward a marathon with strength lifting: 5 runs and 4 lifts on 6 days, 16 weeks, 124 hours. Weekly time goes 7.8 → 6.1 h (week 8) → 10.1 hours (week 13), with running 63% of the peak week.

On the marathon/strength plan, 3 doubles a week put the marathon session first and the lift 6+ hours after. The 155-minute long run of week 13 follows an upper-body day; threshold is 7:53/mi for this marathon build.

Deloads — week 4 (5.6 h), week 8 (6.1 h) and week 12 (6.8 h) — cut both running and lifting on the marathon/strength plan. The taper takes 10.1 h down to 3.8 h with lifting at maintenance.

The free first week of the marathon and lifting training plan totals 7.8 hours — Monday — intervals, 40 min; Tuesday — easy run, 30 min; Wednesday — easy run, 30 min; Thursday — threshold run, 40 min; Saturday — long run, 100 min.

The phases run base weeks 1–5 (7.8–8.4 h), build weeks 6–9 (8.5–9.1 h), peak weeks 10–13 (9.5–10.1 h), taper weeks 14–15 (6–7.3 h) and race week 16 (3.8 h).

Questions

FAQ

How does the marathon and lifting training plan combine running and lifting?

3 double days a week (marathon run first, lift 6+ hours later) within 124 hours of training.

How many hours a week is the marathon and lifting training plan?

7.8 h in week 1, 10.1 h in week 13; 124 hours in all.

Will lifting slow down my marathon on the marathon and lifting training plan?

Legs stay fresh for the 155-minute marathon long run and lifting drops in the 3-week taper.

What paces does the marathon and lifting training plan use?

10:25/mi easy and 7:53/mi threshold for the marathon; a race time personalises both.

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