Half, Full, & Relay Marathon Training




16 Weeks / 3-Phase Training

TO REGISTER, email Kisa!


Q & A General Information Sessions:  
Never trained with us before?  Have questions?
Monday, Nov. 9th & Wednesday, Nov. 18th, 6:30 - 7p, or Saturday, Nov. 21st, 11-11:30a.

Program Kickoff:  Saturday, January 9th for registered participants.

Training Begins:  Monday, January 11th

First Group Workout:  Sunday, January 17th at 7:30 am


Fleet Feet Sports is excited and proud to bring back our FULL & HALF MARATHON TRAINING plans in 2016. Maximally develop endurance, speed and strength for a smooth taper to race day, and new for 2016, TRAIN TO RELAY.

If you’re serious about training for and completing a marathon or half marathon or just staying in running shape over the winter, join the region’s premier training program that has helped hundreds of runners reach their goals. Our trained coaches offer the support and motivation needed to keep you going. With multiple marathon and half-marathon pace groups, there is a speed suited for every full & half participant and a relay option for shorter-distance participants!


Phase I (4 weeks)

The plan gradually builds easy mileage during Phase I to prepare for the speed elements and increasing weekly mileage introduced during Phase II.  To ensure a solid base, the length of this phase can be increased by gradually building mileage in the weeks leading up to the program.  Limit weekly increases to one hour of additional weekly running over the previous week during this phase.

Phase II (8 weeks)

This more demanding phase incorporates higher intensity “toolbox” workouts to develop overall speed and endurance.  Racing will be most productive within this phase for intermediate and experienced runners. 

*These events are separate from this training plan and require their own registration. 

Phase III (4 weeks)

Reduced training intensity focusing on race preparation. High mileage will become easier through transition to the final taper.



Formerly WINTER WARRIORS, Marathon Relay participants get all the fun, snow and friendly camaraderie of marathon training, but less miles!  This exciting new program completes shorter training runs without a mileage build-up required for a half or full marathon.  Laugh at Old Man Winter, stay fit all season long and get ready to rock the Pittsburgh Marathon Relay on May 1st!






Weekly Mileage:   

26 – 42 miles

17 – 25 miles

15 – 18 miles

Long Runs:   

Start at 8, peak at 20

Start at 6, peak at 11

4 – 6 miles

Weekly Schedule:

5 days running, 2 days rest, or strength or movement cross training

4 days running, 3 days rest, or strength or movement cross training

3 – 4 days running




  • 13 supported group runs starting at 7:30 am (Sundays, No group runs on February 28th or March 27th).  Group runs from Pittsburgh locations (in the case of heavy overnight snowfall, runs will be moved to 8:00 am and held in North Park, or cancelled if safety concerns outweigh the benefit of the run).
  • FABULOUS Sunday run PERKS and GIVEAWAYS from our partners at Saucony, Feetures!, Massage Envy, Generation UCAN, Strong Stride Nutritional Bars, Uptown Coffee and more...
  • 16-week training plan
  • Train at your own pace.  All groups include training mentors, Half & Full training groups include pace group leaders.
  • Weekly coached speed work sessions, Wednesday evenings at Jefferson Middle School track, Mt. Lebanon
  • Highly detailed maps and turn-by-turn directions
  • Training routes that include sections of the Pittsburgh Marathon race course
  • EXPANDED PROFESSIONAL COACHING STAFF to include Certified RRCA, ITCA Triathlon, and MS of Excercise Science coaches. Read coaches' bios here.
  • Fluid stations including electrolytes along Sunday training routes for half and full training groups.
  • Targeted clinics & seminars to support training
  • Discounted shopping events at Fleet Feet Sports
  • Sunday run recovery snack
  • Halfway celebration & post-marathon party
  • Custom Fleet Feet Sports insignia skull caps from Saucony!
  • Commemorative tech shirt from Saucony!
  • Opportunities to test run awesome Saucony shoes, and fun group-run raffles sponsored by Saucony
  • Weekly newsletter of tips and information exclusively for training group participants
  • Full marathon advanced training plan option.  This plan is for experienced runners and assumes a starting weekly-mileage base of 40 miles, minimum, and an ability to independently train at your own pace.  If you feel you meet these guidelines, please email Karen Harr (karen@fleetfeetpittsburgh.com).


Full Marathon

  • You have completed a half-marathon
  • You can train at a 12 min/mile pace*, or faster
  • Your weekly base mileage is 25 miles, or more

Half Marathon

  • You have completed at least a 10K event
  • You can train at a 14 min/mile pace*, or faster
  • Your weekly base mileage is 15 miles, or more

*Your training pace for Sunday group runs will be 40-60 slower than your expected half or full marathon pace.


  • You can complete a 4-mile run


Program Sponsors: 



Fleet Feet Sports is looking for awesome volunteers to help with our 2016 Marathon Training Program. Program volunteers receive the marathon training program of their choice with amenities for FREE!  Click here for job descriptions.

If interested, please complete this brief survey, and Fleet Feet Sports will contact you shortly to set up an interview. 



Karen Harr

Karen is the training director at Fleet Feet Sports Pittsburgh and is an RRCA certified coach.  She coaches our Marathon, EQT 10-Miler and Essentials heart-rate based training programs and has run 18 marathons including 6 Boston and 7 Pittsburgh Marathons. Karen shares her passion for Pittsburgh through training program and Sunday group fun run maps. 

Anne-Marie Alderson

Anne-Marie Alderson is founder and coach at Alderson Endurance and Wellness, and coaches triathletes, runners, cyclists and swimmers both individually and in groups.  Her certifications include ITCA Triathlon Coach, Metabolic Efficiency Training Specialist, and Heart Zones.  Anne-Marie has competed in races of all distances from 5k and sprint triathlon to marathon and Ironman triathlon, and is a 4-time qualifier for USA Triathlon Age Group National Championships.  In June 2015, she completed the grueling Race Across the West as part of a 2-woman team, covering 860 miles by bicycle from Oceanside CA to Durango CO in 2.5 days.  

Dylan Mudlo

Dylan specializes in movement efficiency, goal setting and warm up strategies. His competitive and training experience is in swimming, as a Division II collegiate athlete, and in marathon running as a post graduate, including the 2014 Boston marathon. Dylan received his Bachelor’s and Master’s Degrees in Exercise Science from Indiana University of Pennsylvania and is also a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. He enjoys motivating others towards their desired recreational and competitive achievements! Feel free to seek out Dylan for any questions or advice regarding mobility, strength and injury prevention.



“This was my second year with Fleet Feet and there are so many things are great about this program. The routes cover most of the race course and it's nice that they change every week and are challenging yet doable. Can't say enough great things about the coaches, pace group leaders and mentors. The encouragement runners get not only from their own pace group leader, but from every other leader, mentor and runner out there is awesome. have trained for other races on my own and It's a nice feeling to know that you have a group of people with you on Sundays to tackle those long runs, especially on those frigid February mornings”. - Nadeana C

“We had fun while getting in the miles. You can't beat the support and encouragement when the route is tough! I rejoined this year because I wanted to do the Tudi run again. Such a great accomplishment that I would never do on my own”. - Kara V

 “I LOVE this program. I've joined for three years in a row now, and I can't imagine winter without it”. – Ashley W

“Really, the Sunday runs are the thing. Getting together with the group is just the best. The support is fantastic and very motivating”. - Randy I

“I loved the courses of the long runs - it was really nice to run so much of the marathon course before the actual event, and each week was different. Everyone was so friendly and positive! It was a great atmosphere to train for my first marathon”. - M. Coyne

“The camaraderie of the groups and the Routes for the runs! Honestly, I love the whole program and wouldn't train any other way. I have learned so much from this program”. – Mimi S

“The support of the team was amazing. Everyone is so supportive and it creates such an uplifting atmosphere where everyone realizes that they can accomplish their goals”. – Stephanie F

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