Be Sisu Fit Marathon 14 weeks HR based

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

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 max of 2 hrs and 45 mins. Depending on your running pace, this could be 20Km or 36Km.

One of the methods that will keep you injury free is building A WARM-UP habit. You will be doing a short, 5-10 min warm up, called Lunge Matrix & Leg Swings before every run.

I challenge you to establish a habit of quick muscle rehab in form of foam rolling, simple stretching and mobility work either each morning or at night before bed.

Week 1 starts off easy, with two walk/walk-runs and a total of 4 hrs of training.
Week 2 picks up distance and speed. We are learning to do strides to teach our legs to turn over faster.
Week 3: You will see a lot of strength training this week. We are working on building a run specific strength so your body will withstand the increased training load and stay injury free. We also pick up the tempo but keep the training duration close to week 2. Work hard, week 4 will be a recovery week to help your body absorb the hard work you have done!
Week 4: This is your recovery week, so keep the intensity down and focus on letting your body absorb the hard work you have already put in. We are not totally backing off hard efforts, as we have a tempo run in the plan mid-week, and a longer run, but the effort is not as hard as in the previous week.
Remember to book a massage for this week.
Weeks 5&6: We are adding a run and reducing strength training. From now on, there will still be at least one strength session every week to hold on to the strength you have build up. Make sure you plan for rest of the day enjoying yourself with light activity and rest to start a solid recovery from your first 2-hour run.
Week 7: We increase total duration. Make sure you start practicing your hydration and fueling strategies on your long runs! Start thinking about your race strategy: Are you incorporating walking during your race? How often will you drink? What type of sports drink do their offer? Do you have any trouble ingesting fuel?
Week 8: Recovery!!! A good time to book another massage! We keep this weel pretty easy but add a bit of spice to it by adding a new key workout on your hard day: Yasso 800s!
Week 9: Another key week. This week's long run is where you need to be ready to put in the effort! It is one of the longest runs you will do during the program. We keep working on our estimated marathon pacing with another Yasso workout.
Week 10: Focus on recovery. Keep the intensity super low! Go easy to recover from the long run. Key workouts are again during the weekend, so keep the intensity low during the week to be able to do a good effort on the weekend!
Week 11: KEY WEEK! Arrive in this week with a mental note: I am awesome, I can do this! Let's GO! This week is only 3 weeks away from your marathon. Be ready to rock! Key workouts Tuesday's Yasso 800s x 8! By now you will have a clearer idea if your estimated pace strategy is correct or if you need to adjust! Weekends two runs will be especially crucial to get you ready for the start line, so do your best to put a serious effort.
Week 12: Recovery week with your last and longest run. This is your last chance to practice fuel!
Week 13: Your taper starts by keeping runs short but tempo up. Last good effort on the weekend. Enjoy the feeling of having put in the effort!
Week 14: Race week! All workouts are focusing on a) keep you moving b) calm your nerves! You GOT this!
Any questions: email besisufit@gmail.com

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

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 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.