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"Melbourne Marathon 16" - 16 Weeks - Level 2-3 (Beginners)

Author

The Distance

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Length

16 Weeks

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Plan Description

The Distance

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THE DISTANCE COACHING


AN EDUCATED APPROACH TO RUNNING PROGRAM DESIGN




The Distance So, you want to run your first Melbourne Marathon? Not sure how to train for it? This program is for you.

This program assumes that you already run - you may have already done a half marathon or a few 10km races and can currently manage training runs of up to 10km.



ABOUT US:


aboutus

With a passion for anatomy and the physiology of exercise, our head coach is an accomplished age group Marathon and Cross Country runner, Iron-man Triathlete and 3 time World Championship representative. He is an accredited Lvl 2 Advanced Athletics Australia running coach, former Athletics Australia course facilitator and holds a B.App.Sci. (Human Movement) and Post Grad.Dip. (Exercise Science)

If you ever need clarification, feel free to email any questions via our website:
www.thedistancecoaching.com
or direct email coaching@thedistancecoaching.com




DOWNLOAD OUR FREE TRAINING RESOURCE MATERIAL


Free E-Book www.thedistancecoaching.com



WHAT TO EXPECT FROM THIS PROGRAM


This plan progresses through 3 weeks of general conditioning to prepare you, before an 11 week Marathon specific phase (which will see your longest run of 32km and longest total week of 60km), prior to entering a 2 week taper.

At The Distance, our running programs are designed using training fundamentals proven to enhance performance. Inserted strategically each week are various forms of aerobic, anaerobic and high intensity running specific training sessions.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:45 hrs 3:00 hrs
—— ——
—— ——
Workouts Per Week Weekly Average Longest Workout
3:45 hrs 3:00 hrs
—— ——
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Grant Hornsby - B.App.Sci (Human Movement), Grad.Dip (Exercise Sci)

The Distance Coaching

Do you have a goal or event in mind? Not sure how to train for it? Don't guess. Let us help.

From recreational to representative athletes, you can benefit from our knowledge and careful planning. As certified coaches and with multiple qualifications in sports science, The Distance Coaching has the experience and educational expertise to develop your athletic potential, or to just get you up and moving towards your first goals.

Sample Day 1

0:45:00
4.04mi
3x 10min as ( 8minE/M, 2min walk)

Welcome to the program. The first 3 weeks are comfortable as we build up t the 11 week specific phase.

TODAY you have

10min E pace warm up
3x 10min as (8min E/M , 2min walk),
5min E pace cool down

WALK BREAKS - they are inserted at this early stage of the program to ensure you get small breaks which will prevent you from tiring too much and loosing good form, technique & posture. Poor form due to fatigue increases likelihood of injuries.

Emphasis for this session is on the DURATION, not the distance.

Sample Day 3

0:35:00
4.04mi
20min M - insert 5x1min surges

10min E warm up
20min M paced run but randomly insert 5x1min S pace surges
5min E cool down

Sample Day 6

0:45:00
4.97mi
Aerobic Run - 8E

8km E
Same easy pace throughout. Focus on breathing mechanics, arm swing and staying up tall through the spine.

Sample Day 8

0:55:00
6.21mi
Conditioning - 4x10min as (8min E/M, 2min walk)

10min E warm up
4x10min as (8min E/M, 2min walk)
5min E cool down

Sample Day 10

0:35:00
4.04mi
20min M - insert 5x1min surges

10min E warm up
20min M paced run - Randomly insert 5x1min S pace surges
5min E cool down

Sample Day 13

0:55:00
6.21mi
Aerobic Run - 10 as (6E,2E/M,2E)

10 - 6E, 2E/M, 2E - Stay up tall through spine. Take pace up by 10sec/km during the 2E/M

Sample Day 15

1:03:00
7.12mi
Conditioning - 4x12min as (10min E/M, 2min walk)

10min warm up, 4x12min as (10min E/M, 2min walk) 5min cool down

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