Flat/Fast Marathon Plan Beginner- 3 days per week

Training Load By Week
Training Load By Week

This marathon plan features 3 quality workouts per week. Absolutely no junk mileage included! These workouts are interesting, efficient and will give you a marathon PR. Mileage total starts at 18 miles in first week and maxes out at 40 miles in week 17. Also included is an accurate test and directions on how to find your appropriate training paces. Geared towards first time marathoners who want to train smart and make the most of their training miles.

Sample Day 1
3mi
KEY WORKOUT- Mile for time

At least one mile warmup, plus active warmup, stretching etc

Then run one mile ALL OUT for time- this is best done outdoors on track or straight path

One mile cooldown

Sample Day 3
3mi
Tempo Run- 2 miles

Do 1 mile warmup, designated mileage at tempo pace, then at least 5 minute cooldown.

Sample Day 6
8mi
Long Run- 8 miles

Do this at target long run pace

Sample Day 8
3mi
Tempo Run 2 miles

Do 1 mile warmup, designated mileage at tempo pace, then at least 5 minute cooldown.

Sample Day 10
3mi
Interval Run- 8 x 1/4 mile variable speed

1- build ez to fast
2- fast to ez
3- all ez
4- fast
Repeat set, 60-90 seconds complete rest between each 1/4 mile.

Sample Day 13
9mi
Long Run - 9 miles

At target long run pace

Sample Day 15
4mi
Tempo Run- 3 miles

Do 1 mile warmup, designated mileage at tempo pace, then at least 5 minute cooldown.

Angela Park
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Spark Multisport Coaching

Coach Angela Park has experience with all types of clients including:

Triathletes (first timers to elite!)
Runners (5k to marathoners!)
Swimmers (learning to competitive!)
Pre and Post Natal

Angela believes that adopting a healthy, active lifestyle starts with small changes and motivation. As those small changes become habits and motivation becomes intrinsic, a lifestyle transformation begins. By setting attainable goals and making fitness a priority, all people can find their inner-athlete.