1st Marathon Training Plan for Beginners

Author

Sam Burns

All plans by this Coach

Length

18 Weeks

Typical Week

1 Day Off, 4 Run, 1 Strength

Longest Workout

5.6 miles

Plan Specs

running marathon beginner intermediate hr based pace based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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

Stats

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

Sam Burns

Tri Nirvana ST

Hello & welcome to TRI NIRVANA, we're here to take you to the next level...
LET'S DO THIS!

We've been breaking through, picking up podiums & collecting the most practical & most effective training methods & tips from the best. Now it's your turn!

Our personalised coaching plans are aimed at triathletes training towards all distances: sprint, Olympic, 70.3 and full ironman distance races and can be adjusted & calibrated to fit your busy schedule or race calendar for 2016 & beyond.

Back to Plan Details

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.

1st Marathon Training Plan for Beginners

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