2017 Berlin Marathon - Novice Plan - 20 Weeks

Average Weekly Training Hours 00:16
Training Load By Week
Average Weekly Training Hours 00:16
Training Load By Week

A focused plan for the Novice Marathon runner. Maxing out between 40 and 44 miles at the biggest weeks, and starting with a 9 mile long run, peaking with a 22 mile long run. Traditional 2 week taper leading into race day. Optional Half Marathon at 12 weeks. This plan maxes out between 40 and 44 miles at the biggest weeks, and starting with a 9 mile long run, peaking with a 22 mile long run. Traditional 2 week taper leading into race day. Optional Half Marathon at 12 weeks. This plan offers challenging workouts, workouts designed to help you set your zones, hill workouts, continuous tempos, intervals, and 1 marathon specific long run. For athlete running sub 30:00 5K's most workouts will be inside of 70-80:00. Easy runs max at 6 miles at a time during the week. This plan has 3 days off during the week. These are flexible days and could be used as crosstraining. The exception is during the peak weeks there are 4 optional 4 mile runs on Saturdays to extend mileage up to 40 miles per week in the peak weeks. All Long Runs are completed on Sundays. Berlin is known as the fastest marathon of the marathon majors and has had more world records broken on it, let's take 2017 up a notch and break your PR on this course!

Sample Day 2
4mi
Aerobic Run

4 Miles aerobic and easy. Relax and enjoy this run, find a new route.

Finish run with 6x 100m hill sprints at the end of your run

Sample Day 3
5mi
20:00 Intervals

2 miles easy
4x 3:00 @ 10K effort, 2:00 jog between each
2 miles easy

Sample Day 5
4mi
Aerobic Run with Hills

Easy aerobic run, focus on conversational pace.

Fit in 6x :30 hills here, can be done in the middle of your run, get on your toes

Sample Day 7
8mi
Long Run

8 Miles of focused running. Keep this conversational and aerobic!

Take a gel after :35-:45 of running!

Sample Day 9
4mi
Aerobic Run

4 Miles aerobic and easy. Relax and enjoy this run, find a new route.

Finish run with 6x 100m hill sprints at the end of your run

Sample Day 10
0:43:43
6.1mi
Fit Test

2 Easy 5K @ threshold 1 Easy

Sample Day 12
4mi
Aerobic Run with Hills

Easy aerobic run, focus on conversational pace.

Fit in 6x :30 hills here, can be done in the middle of your run, get on your toes

Andrew Simmons
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Lifelong Endurance

Coach Andrew Simmons draws from certification, experience, and hard science to help athletes achieve there goals. Andrew specializes in working with distance runners looking to conquer the 5K to the marathon and beyond.

Run Coaching:

  • Road Running (Mile - Marathon)
  • Ultra Running (50K - 100 Mile)
  • Sky Running/ Mountain Running

Services:

  • Running Specific Strength and Condtioning
  • Injury Specfic Strength and Conditioning (will work alongside PT team)
  • Running Form and Gait Analysis