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Run Marathon Intermediate 5-10 hrs /week -14 weeks HR based

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Marjaana Rakai MSc Sports Sciences, NASM PT, Sports Nutrition Diploma

All plans by this Coach
No Ratings

Length

14 Weeks

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

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



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
4:28 hrs 2:45 hrs
Strength x4
1:15 hrs 1:20 hrs
X-Train x1
0:28 hrs 1:00 hrs
Custom x1
0:37 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
Run
4:28 hrs 2:45 hrs
Strength
1:15 hrs 1:20 hrs
X-Train
0:28 hrs 1:00 hrs
Custom
0:37 hrs 0:40 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Marjaana Rakai

Be Sisu Fit Inc.

Marjaana believes as an endurance athlete, you need to be able to move better and the roadmap is via deliberate strength and mobility training. All endurance athletes benefit from not only moving better but building stronger muscles to withstand the repetitive movements during our day-to-day training and achieve efficiency to maximize our capacity.
Her services include endurance, strength and nutritional guidance which complement each other so that you can perform at your best!

$129.00 - Buy Now