Training Plan
Marathon 16-3-5 (16-34) (16 Weeks)

Amby Burfoot’s KISS (Keep It Simple & Smart) Running Plans are designed primarily for Beginning and Intermediate runners, as well as Comeback runners. They are constructed to help you gain the fitness you need without overtraining or getting injured. They do this through a unique “EnduroPeaking system,” explained below.

The name of each plan fully describes the plan’s outline, from beginning to end. For example, Half Marathon 12-4-3 (13-24) "translates" to a “12-week program with 4 runs a week, the first one covering 3 miles. The plan begins with a 13-mile training week and reaches a high of 24 miles." Similarly, Marathon 16-3-5 (16-34) means a “16-week program with 3 runs a week, the first one covering 5 miles. The plan begins with a 16-mile training week and reaches a high of 34 miles a week.”

These exact specifications allow you to pick the plan that’s right for your current fitness and the amount of time you can devote to training.

Too many half marathoners and marathoners falter in the second half of their training plans. That’s when the ever-increasing mileage and intensity build to an unsustainable level. Amby’s KISS plans, with their EnduroPeaking system, avoid this. They use a simple-but-effective twist on most other training programs, offering lower mileage and more recovery just when you need them most.

Take a look at Amby’s KISS plans, and pick the one that’s just right for you.


Only $24.95

How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

Other Marathon Plans

Plan Name Level # Weeks Price  
Marathon 16-3-3 (10-26) Beginner 16 weeks $24.95 PreviewBuy
Marathon 16-3-4 (13-30) Beginner 16 weeks $24.95 PreviewBuy
Marathon 16-4-3 (13-32) Beginner 16 weeks $24.95 PreviewBuy
Marathon 16-4-4 (17-37) Intermediate 16 weeks $24.95 PreviewBuy
Marathon 16-4-5 (21-42) Intermediate 16 weeks $24.95 PreviewBuy