Run Marathon Intermediate 5-10 hrs /week -14 weeks HR based
Marjaana Rakai MSc Sports Sciences, NASM PT, Sports Nutrition DiplomaAll plans by this Coach
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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!
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 firstname.lastname@example.org
If you need help to determine your intensity zones using pace or HR, please contact me
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:28 hrs||2:45 hrs|
|1:15 hrs||1:20 hrs|
|0:28 hrs||1:00 hrs|
|0:37 hrs||0:40 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:28 hrs||2:45 hrs|
||1:15 hrs||1:20 hrs|
||0:28 hrs||1:00 hrs|
||0:37 hrs||0:40 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor