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24WK Beginner Marathon Plan (road or flat trail)

Author

Uphill Athlete by Steve House and Scott Johnston

All plans by this Coach
5 (16)

Length

24 Weeks

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Plan Description

This 24 week plan is for a road or (flatter) trail marathon length (30-40km) race. It assumes a fairly low level of running fitness (under 10 miles/week) to begin with. If you have not trained for or run a race of 10-15km before or in the last 6 months then we strongly recommend that you extend the first 6 week transition period to at least 8 and preferable 10 weeks as this will condition your legs to the pounding of daily running that you will need to sustain the high workloads in the middle weeks of the plan. Do this by repeating Week 2 and Week 5 to make an 8 week Transition Period. To make this 10 weeks if you are very new to running, repeat Weeks 2, 3, 5, 6 to add the additional Transition period weeks.

The volume of training is given in hours rather than in miles or kilometers to account for the wide variations in running paces. Some runs are of a recommended maximum distance and time in the later parts of the plan.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
5:19 hrs 4:00 hrs
Other x1
0:03 hrs 1:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
5:19 hrs 4:00 hrs
Other
0:03 hrs 1:30 hrs
Day Off
—— ——

Training Load By Week


Uphill Athlete by Steve House and Scott Johnston

Uphill Athlete LLC.

What originally inspired us to write Training for the New Alpinism, and what inspires us to continue to share the things we’ve discovered through Uphillatlete.com, is the information void when it comes to specialized training for endurance mountain sports. We have successfully demonstrated a more systematic approach, using proven principles, to help you improve both your chances of achieving your goals, and your long-term fitness and safety in whatever mountain sport you are practicing.

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