Novice Marathon - 16 Weeks - Saturday Long Run

Author

Lifelong Endurance - Coach Andrew Simmons

All plans by this Coach

Length

16 Weeks

Typical Week

4 Run, 3 Day Off

Longest Workout

26.2 miles

Plan Specs

running marathon beginner intermediate pace based

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Summary

This plan maxes out between 40 and 44 miles at the biggest weeks, and starting with a 12 mile long run, peaking with a 22 mile long run. Traditional 2 week taper leading into race day. Optional Half Marathon at 8 and 14 weeks.

This plan offers challenging workouts, workouts designed to help you set your zones, hill workouts, continuous tempos, intervals, and 1 marathon specific long run. For athlete running sub 30:00 5K's most workouts will be inside of 70-80:00. Easy runs max at 6 miles at a time during the week.

This plan has 3 days off during the week. These are flexible days and could be used as crosstraining. The exception is during the peak weeks there are 4 optional 4 mile runs on Sunday's to extend mileage up to 40 miles per week in the peak weeks. All long runs are completed on Saturday's.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:31

Andrew Simmons

Lifelong Endurance

Coach Andrew Simmons draws from certification, experience, and hard science to help athletes achieve there goals. Andrew specializes in working with distance runners looking to conquer the 5K to the marathon and beyond.

Run Coaching:

  • Road Running (Mile - Marathon)
  • Ultra Running (50K - 100 Mile)
  • Sky Running/ Mountain Running

Services:

  • Running Specific Strength and Condtioning
  • Injury Specfic Strength and Conditioning (will work alongside PT team)
  • Running Form and Gait Analysis

Back to Plan Details

Sample Day 1

0:50:00
5mi
55.9TSS
Aerobic Run

5 Miles aerobic and easy. Relax and enjoy this run, find a new route.

Finish run with 6x 100m hill sprints at the end of your run

Sample Day 3

0:50:00
5mi
Workout - Out and back

5 miles
First 2.5 miles easy with no hard efforts, just relax
Last 2.5 miles 1:00+/ mile faster, stress out a little here

Sample Day 5

0:40:00
4mi
Aerobic Run with Hills

Easy aerobic run, focus on conversational pace.

Fit in 6x :30 hills here, can be done in the middle of your run, get on your toes

Sample Day 6

2:00:00
12mi
151.6TSS
Long Run

12 Miles of focused running. Keep this conversational and aerobic!

Take a gel after :35-:45 of running!

Sample Day 8

0:40:00
4mi
49.2TSS
Aerobic Run

4 Miles aerobic and easy. Relax and enjoy this run, find a new route.

Finish run with 6x 100m hill sprints at the end of your run

Sample Day 10

0:57:00
6mi
81.4TSS
Workout - Set your Zones

2 Miles Easy
20:00 @ Threshold
2 mile easy

Sample Day 12

0:38:40
4mi
Aerobic Run

Easy aerobic run, focus on conversational pace.

Novice Marathon - 16 Weeks - Saturday Long Run

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