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16 Week Marathon Training Plan with Strength (Beginner- Intermediate)

$99.00

Train smarter, not just harder. This 16-week beginner to intermediate marathon plan is designed to help you build the endurance, speed, and strength you need to cover 26.2 miles with confidence. With five days of running each week, the program balances easy Zone 2 runs, structured speed sessions, tempo workouts, and progressively longer long runs to prepare you for race day.

What makes this plan unique is the integration of a runner-specific strength training program twice a week. These workouts target your core, glutes, legs, and stabilizing muscles to reduce injury risk, improve efficiency, and make every mile feel stronger.

Whether it’s your first marathon or you’re aiming to improve your performance, this plan provides the structure and progression you need to reach the start line prepared—and the finish line proud.

Train smarter, not just harder. This 16-week beginner to intermediate marathon plan is designed to help you build the endurance, speed, and strength you need to cover 26.2 miles with confidence. With five days of running each week, the program balances easy Zone 2 runs, structured speed sessions, tempo workouts, and progressively longer long runs to prepare you for race day.

What makes this plan unique is the integration of a runner-specific strength training program twice a week. These workouts target your core, glutes, legs, and stabilizing muscles to reduce injury risk, improve efficiency, and make every mile feel stronger.

Whether it’s your first marathon or you’re aiming to improve your performance, this plan provides the structure and progression you need to reach the start line prepared—and the finish line proud.

By purchasing or using this training plan, you acknowledge and agree to the following:

  1. Not Medical Advice
    This plan is provided for general informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician or qualified healthcare provider before beginning any new exercise, nutrition, or training program.

  2. Assumption of Risk
    Participation in running, strength training, and related activities involves inherent risks of injury. By choosing to follow this plan, you voluntarily assume all risks associated with training, including but not limited to: muscle strain, overuse injury, dehydration, illness, and other physical conditions.

  3. Personal Responsibility
    You are responsible for listening to your body, modifying workouts as needed, and seeking medical care when appropriate. Stop any activity immediately if you experience pain, dizziness, shortness of breath, or other concerning symptoms.

  4. No Guarantee of Results
    While this plan is designed to improve fitness and performance, individual results may vary. Completion of the plan does not guarantee the ability to finish a half marathon or marathon, nor does it ensure specific finish times.

  5. Release of Liability
    By using this plan, you release and hold harmless the plan’s creator, Empower Training & Retreats LLC, and any affiliates, from any and all liability, claims, or damages that may arise from your participation in this program.