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Beginner - Full Marathon / 16-Weeks


Ronnie Delzer

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16 Weeks

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Plan Description

This plan is an easy to follow 16-week training schedule ideal for beginner and novice runners. The training load begins with 17 miles/week and tops out at 41 miles by week 12. Prior to beginning the training plan, the athlete should be running consistently (3-4 days/week) and be able to run six miles at an easy effort. This plan is focused with a proper balance of aerobic/easy running, intensity/speed work, rest/recovery days, and duration with longer workouts focused for the weekends. It also contains additional injury prevention exercises to do on an ongoing basis (dynamic stretching, core strength work, stability work), and tips to help you succeed complete the marathon with confidence.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
0:01 hrs 0:19 hrs
Day Off x2
—— ——
Other x1
0:17 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
0:01 hrs 0:19 hrs
Day Off
—— ——
0:17 hrs 0:20 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Ronnie Delzer

Ronnie is a run coach for Vantage Point Endurance based in The Woodlands, TX. He offers one-on-one coaching as well as pre-built marathon and ultra-marathon training plans for all levels of athletes.

One-on-one coaching includes review of past training and development of future goals, weekly training schedule, detailed personalized daily workouts custom designed for athlete, weekly training log review and feedback, scheduled phone call every two weeks, and unlimited e-mail communication.

$75.00 - Buy Now