1st Marathon Training Plan for Beginners
Author: Sam Burns
Length: 18 Weeks
Tags: running, marathon, beginner, intermediate, hr based, pace based
Typical Week: 1 Day Off, 4 Run, 1 Strength
Longest Workout:
5.6 miles
Author: Sam Burns
Length: 18 Weeks
Tags: running, marathon, beginner, intermediate, hr based, pace based
Typical Week: 1 Day Off, 4 Run, 1 Strength
Longest Workout:
5.6 miles
1st Marathon Training Plan for Beginners
This is an HR & Pac-based marathon running plan designed for beginners.
15x1mins Easy, 1min walk back.
9x1mins Easy, 1min walk back.
3x2mins Easy, 2min walk back.
9x1mins Easy, 1min walk back.
3x3mins Easy, 3min walk back.
- 1-minute front plank
- 30 seconds recover ankle stretch (sit on heels stretching ankles)
- 1min30sec front plank
- 30 seconds recover ankle stretch
- 2mins front plank
- 30 seconds recover ankle stretch
~~~
- Dryland Mini Kicks 1-minute (Laying flat on back, hands placed under butt for support, toes pointed, small kicks like freestyle swimming - small and fast kicks, working that core!)
- 30 seconds recover ankle stretch
- Dryland Mini Kicks 1min30sec
- 30 seconds recover ankle stretch
- Dryland Mini Kicks 1min30sec
- 30 seconds recover ankle stretch
- Dryland Mini Kicks 2mins
~~~
Finish up with 1min30sec IT band stretch!
~~~
Total Time 15mins
4x5mins Easy, 5min walk back.
10x2mins Easy, 1min walk back.
5x4mins Easy, 4min walk back.
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