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Novice Marathon Plan - 20 Weeks - Saturday Long Run

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Novice Marathon Plan - 20 Weeks - Saturday Long Run

Author

Lifelong Endurance - Coach Andrew Simmons

All plans by this Coach

Length

20 Weeks

Plan Description

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 Sunday's to extend mileage up to 40 miles per week in the peak weeks. All Long Runs are completed on Saturday's.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
00:17:00 04:09:00
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
00:17:00 04:09:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Andrew Simmons

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

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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