Be Sisu Fit Marathon 14 weeks HR based

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 06:54

This beginner Marathon plan is for you who are training for your very first Marathon.
This plan is Heart Rate based. The plan starts easy and builds gradually. To start with you need to be able to run continuously for an hour. Injury prevention is the red line of this plan, meaning that you will be hitting the gym regularly and doing aerobic (low intensity) training using alternate methods. At the end of the plan, you will run a max of 2 hrs and 45 mins. Depending on your running pace, this could be 20Km or 36Km.


This training plan also teaches you to do proper warm-up sequence for each of your runs, allowing your body to prepare for the main part of the training, running.

This training plan also teaches you to gauge the training intensity by Rate of Perceived Effort (scale 1-10). Why? You may not have a GPS watch or Heart Rate data and even if you do, it is beneficial to be able to run by feel in such cases as Watch malfunction, it's too dark to see the watch, you doubt your ability if your day-to-day Heart Rate happens to be a bit higher in a race, etc. All because I want you to do learn to listen to your body and work with it! You're welcome!
Intensity distribution:

Rating Descriptor Zones %of Hrmax RPE max 10:
0 Rest 1 60-72 0 at rest
1 Very, Very Easy 1 1 very easy
2 Easy 1 2 somewhat easy
3 Moderate 2 72-82 3 moderate
4 Somewhat Hard 2 4 somewhat hard
5 Hard 3 82-87 5 hard
6 3 6
7 Very Hard 4 87-92 7 very hard
8 4 8
9 5 92-97 9
10 Maximal 5 10 very, very hard

This intensity distribution will come with the plan in pdf format, I suggest you print it out for quick reference.

If you have any questions/comments about the plan, please feel free to contact me directly at besisufit@gmail.com

If you need help to determine your intensity zones using pace or HR, please contact me
Coach MJ

Sample Day 1
0:05:00
Lunge Matrix & Leg Swings

1. Front Lunge
2. Lunge with twist
3. Lateral Lunge
4. Back and to side Lunge
5. Backwards Lunge
6. Leg swings warm ups

https://www.youtube.com/watch?v=GJo7_MiRLkU

Sample Day 1
0:30:00
1.86mi
20TSS
Walk brisk

Sample Day 2
0:05:00
Lunge Matrix & Leg Swings

1. Front Lunge
2. Lunge with twist
3. Lateral Lunge
4. Back and to side Lunge
5. Backwards Lunge
6. Leg swings warm ups

https://www.youtube.com/watch?v=GJo7_MiRLkU

Sample Day 2
0:45:00
40TSS
Easy aerobic run

This is your recovery run. Invite a friend or go somewhere pretty where you can smell the ocean or the flowers.... run with easy, quick leg turn over but dont go too hard.

Sample Day 3
0:05:00
Lunge Matrix & Leg Swings

1. Front Lunge
2. Lunge with twist
3. Lateral Lunge
4. Back and to side Lunge
5. Backwards Lunge
6. Leg swings warm ups

https://www.youtube.com/watch?v=GJo7_MiRLkU

Sample Day 3
0:45:00
40TSS
Easy aerobic run with 4 strides

This is your recovery run. Invite a friend or go somewhere pretty where you can smell the ocean or the flowers.... run with easy, quick leg turn over but dont go too hard.
We are building a habit of picking up speed, so in the middle of main part: 4 x 100m strides/accelerations. If you don't know what strides are: check out strength running: https://strengthrunning.com/2012/10/what-are-strides/

Sample Day 4
0:45:00
3.73mi
45TSS
Walk/Run brisk

Use Walk/Run Method 3 min of running 1 minute of walking brisk.

Marjaana Rakai
|
Be Sisu Fit Inc.

She is a former cross-country ski athlete at Finnish national level, track & field athlete, weekend warrior, runner and a triathlete training for Ironman. She has a Master's degree in Sports Science from the Norwegian School of Sports Science (Exercise Physiology & Biomechanics), NASM personal trainer certification and always learning about training.