Training program from couch to marathon

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:07

Set yourself a task to run a marathon. You have 28 weeks left. Get up from the couch and go to workout

Sample Day 1
0:42:00
Run/walk 30`/12`

Run 6*5'[walk 2']

Sample Day 3
0:38:00
Run/walk 30`/8`

run 6'[walk 2']+run 6'[walk 2']+run 7'[walk 2']+run 6'[walk 2']+run 5'

Sample Day 6
0:36:00
Run/walk 30`/6`

run 10'[walk 2']+run 8'[walk 2']+run 7'[walk 2']+run 5'

Sample Day 8
0:30:30
Run/walk 30`/4,5`

3*run 10'[walk 1,5']

Sample Day 10
0:33:00
Run/walk 30`/3`

run 12' [walk 1,5']+run 10'[walk 1,5']+run 8'

Sample Day 13
0:33:00
Run/walk 30`/3`

run 15'[walk 1,5']+run 10'[walk 1,5']+run 5'

Sample Day 15
0:46:00
Run/walk 40`/6`

4*run 10'[walk 1,5']

Igor Lishchynskyy
|
Igor LI

Professional coach.
My athletes have such records: 400m(F)-52,42; 800m(F)-1.57,32; 1500m(F)-4.00,04; 3000m-(F)-8.53,9; 3000m-indoor(F)-8.41,01; 3000m-steeplchase(F)-9.46,91; 10000m(F)-33.16,61; 800m(M)-my PB-1.48,82; 1500m(M)-3.38,44; my PB-3.40,23; 3000m(M)-7.42,94; 5000m(M)-3.12,35; 1000m(M)-28.09,71; marathon(M)-2.10,18