Marathon: Masters Beginner: 16 Weeks

Training Load By Week
Training Load By Week

Beginner Plan for the Masters runner who is looking to compete in their first marathon and who has competed in other races. For example, a half marathon, 10k, etc. You now want to challenge yourself with your first marathon. It's a daunting task however this program will get you ready and prepared to conquer. Congrats and good luck.

Sample Day 2
4mi
4 MILES EASY

Easy run.  Keep HR in zone 1.  Don't worry about pace.  Feel light on your feet.

Sample Day 3
4mi
4 MILES EASY or Cross Train

Easy run or Cross Train.  If you cross train, workout close to the same amount of time you would have spent running.  In the end, listen to your body.

Sample Day 4
3mi
0-3 MILES EASY

Easy run.

Sample Day 5
4mi
4 MILES EASY

Repeating the theme.

Sample Day 7
10mi
10 MILES Long Run

Cover the distance at a comfortable pace.  Keep HR in zone one. Good time to practice with hydrating on a run and getting some fuel as well.  Practice now to prepare for your event.

Sample Day 9
4mi
4 MILES EASY

Easy run.  Keep HR in zone 1.  Don't worry about pace.  Feel light on your feet.

Sample Day 10
5mi
5 MILES EASY or Cross Train

Easy run or Cross Train.  If you cross train, workout close to the same amount of time you would have spent running.  In the end, listen to your body.

Bob Mittleman
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Run Bob Run

Coaching Plans for Full Marathon, Half Marathon, Road Racing/X Country (any distance) and Track (any distance)

Monthly and Quarterly Plans from basic to advanced. From plan only packages to a plan, e-mail and monthly call package.