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  SmartCoach 2 – 16-Week Marathon Training Plan

SmartCoach 2 — 16-Week Marathon Training Plan

Generated by Marathon Handbook • SmartCoach 2
Goal: Marathon (26.2 mi) Starting MPW: 21 miles/week Difficulty: Moderate Recent Race: 5K in 25:00 Base 5K Pace: 8:03/mi Easy Pace (Wk 1): 10:10/mi Units: Miles
16Weeks
342Total Miles
30Peak Week (mi)
20Peak Long Run (mi)
3Days/Week
3Recovery Weeks
3Taper / Race Wks
Long Run
Easy Run
Tempo Run
Repeat 1600s
Rest
Week 1 — Training Week 21 mi total
Mon
Rest
Tue
Easy Run — 6 mi
10:10/mi pace
Wed
Rest
Thu
Tempo Run — 5 mi
3 mi core @ 8:37/mi + WU/CD
Fri
Rest
Sat
Rest
Sun
Long Run — 10 mi
10:10/mi pace
Week Total: 21 mi
Week 2 — Training Week 22 mi total
Mon
Rest
Tue
Easy Run — 7 mi
10:10/mi pace
Wed
Rest
Thu
Repeat 1600s — 5 mi
2×1600m @ 8:08 | 800m jog recovery
Fri
Rest
Sat
Rest
Sun
Long Run — 10 mi
10:10/mi pace
Week Total: 22 mi
Week 3 — Training Week 23 mi total
Mon
Rest
Tue
Easy Run — 8 mi
10:10/mi pace
Wed
Rest
Thu
Tempo Run — 5 mi
3 mi core @ 8:37/mi + WU/CD
Fri
Rest
Sat
Rest
Sun
Long Run — 10 mi
10:10/mi pace
Week Total: 23 mi
Week 4 — Recovery Week 12 mi total
Mon
Rest
Tue
Easy Run — 4 mi
10:10/mi pace — easy recovery effort
Wed
Rest
Thu
Easy Run — 4 mi
10:10/mi pace — easy recovery effort
Fri
Rest
Sat
Rest
Sun
Easy Run — 4 mi
10:10/mi pace — easy recovery effort
Week Total: 12 mi
Week 5 — Training Week 24 mi total
Mon
Rest
Tue
Easy Run — 8 mi
10:05/mi pace
Wed
Rest
Thu
Tempo Run — 6 mi
4 mi core @ 8:36/mi + WU/CD
Fri
Rest
Sat
Rest
Sun
Long Run — 10 mi
10:05/mi pace
Week Total: 24 mi
Week 6 — Training Week 25 mi total
Mon
Rest
Tue
Easy Run — 10 mi
10:05/mi pace
Wed
Rest
Thu
Repeat 1600s — 5 mi
2×1600m @ 8:03 | 800m jog recovery
Fri
Rest
Sat
Rest
Sun
Long Run — 10 mi
10:05/mi pace
Week Total: 25 mi
Week 7 — Training Week 26 mi total
Mon
Rest
Tue
Easy Run — 8 mi
10:05/mi pace
Wed
Rest
Thu
Tempo Run — 6 mi
4 mi core @ 8:36/mi + WU/CD
Fri
Rest
Sat
Rest
Sun
Long Run — 12 mi
10:05/mi pace
Week Total: 26 mi
Week 8 — Recovery Week 13 mi total
Mon
Rest
Tue
Easy Run — 4 mi
10:05/mi pace — easy recovery effort
Wed
Rest
Thu
Easy Run — 4 mi
10:05/mi pace — easy recovery effort
Fri
Rest
Sat
Rest
Sun
Easy Run — 5 mi
10:05/mi pace — easy recovery effort
Week Total: 13 mi
Week 9 — Training Week 27 mi total
Mon
Rest
Tue
Easy Run — 6 mi
9:59/mi pace
Wed
Rest
Thu
Tempo Run — 7 mi
5 mi core @ 8:36/mi + WU/CD
Fri
Rest
Sat
Rest
Sun
Long Run — 14 mi
9:59/mi pace
Week Total: 27 mi
Week 10 — Training Week 28 mi total
Mon
Rest
Tue
Easy Run — 5 mi
9:59/mi pace
Wed
Rest
Thu
Repeat 1600s — 7 mi
3×1600m @ 7:58 | 800m jog recovery
Fri
Rest
Sat
Rest
Sun
Long Run — 16 mi
9:59/mi pace
Week Total: 28 mi
Week 11 — Training Week 29 mi total
Mon
Rest
Tue
Easy Run — 4 mi
9:59/mi pace
Wed
Rest
Thu
Tempo Run — 7 mi
5 mi core @ 8:36/mi + WU/CD
Fri
Rest
Sat
Rest
Sun
Long Run — 18 mi
9:59/mi pace
Week Total: 29 mi
Week 12 — Recovery Week 15 mi total
Mon
Rest
Tue
Easy Run — 5 mi
9:59/mi pace — easy recovery effort
Wed
Rest
Thu
Easy Run — 5 mi
9:59/mi pace — easy recovery effort
Fri
Rest
Sat
Rest
Sun
Easy Run — 5 mi
9:59/mi pace — easy recovery effort
Week Total: 15 mi
Week 13 — Training Week 30 mi total
Mon
Rest
Tue
Easy Run — 5 mi
9:54/mi pace
Wed
Rest
Thu
Tempo Run — 5 mi
3 mi core @ 8:21/mi + WU/CD
Fri
Rest
Sat
Rest
Sun
Long Run — 20 mi
9:54/mi pace — Peak long run!
Week Total: 30 mi
Week 14 — Taper Week 1 23 mi total
Mon
Rest
Tue
Easy Run — 8 mi
9:54/mi pace — begin taper, keep it easy
Wed
Rest
Thu
Easy Run — 7 mi
9:54/mi pace
Fri
Rest
Sat
Rest
Sun
Easy Run — 8 mi
9:54/mi pace
Week Total: 23 mi
Week 15 — Taper Week 2 15 mi total
Mon
Rest
Tue
Easy Run — 5 mi
9:54/mi pace — short & easy, trust the taper
Wed
Rest
Thu
Easy Run — 5 mi
9:54/mi pace
Fri
Rest
Sat
Rest
Sun
Easy Run — 5 mi
9:54/mi pace
Week Total: 15 mi
Week 16 — Race Week 🏁 9 mi + Marathon
Mon
Rest
Tue
Easy Run — 3 mi
9:54/mi pace — very easy shakeout
Wed
Rest
Thu
Easy Run — 3 mi
9:54/mi pace — very easy shakeout
Fri
Rest
Sat
Rest
Sun
🏁 MARATHON RACE DAY — 26.2 mi
Easy Run shakeout: 3 mi on race day morning optional
Week Total: 9 mi + 26.2 mi Race

Pace Reference Guide

Easy / Long Run 10:10 → 9:54/mi Conversational pace. Wk 1–4: 10:10 • Wk 5–8: 10:05 • Wk 9–12: 9:59 • Wk 13+: 9:54
Tempo Run core 8:37 → 8:21/mi Comfortably hard — can speak short phrases only. Wk 1–3: 8:37 • Wk 5–11: 8:36 • Wk 13: 8:21
Repeat 1600m intervals 8:08 → 7:58 per rep Hard effort per 1600m interval. Wk 2: 8:08 • Wk 6: 8:03 • Wk 10: 7:58
WU/CD (warm-up & cool-down) Easy pace Same as Easy Run pace for all workout days with a special run
SmartCoach 2 • Marathon Handbook • Based on 5K time of 25:00 • Starting at 21 MPW • Moderate difficulty • 16 weeks

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