1st Marathon Training Plan for Beginners

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 04:04

This is an HR & Pac-based marathon running plan designed for beginners.

Sample Day 1
0:40:00
23.6TSS
Easy Beginnings

15x1mins Easy, 1min walk back.

Sample Day 3
0:40:00
23.6TSS
Easy Beginnings2

9x1mins Easy, 1min walk back.
3x2mins Easy, 2min walk back.

Sample Day 5
0:46:00
27.4TSS
Easy Beginnings3

9x1mins Easy, 1min walk back.
3x3mins Easy, 3min walk back.

Sample Day 5
0:15:00
Post Run Bonus 15

- 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

Sample Day 8
0:50:00
29.9TSS
5 Easy Go time

4x5mins Easy, 5min walk back.

Sample Day 10
1:02:00
37.3TSS
5 Easy Go time2

10x2mins Easy, 1min walk back.

Sample Day 12
0:50:00
29.9TSS
5 Easy Go time3

5x4mins Easy, 4min walk back.

Sam Burns
|
Tri Nirvana ST

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