1st Marathon Training Plan for Beginners
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1st Marathon Training Plan for Beginners
Author
Sam Burns
All plans by this CoachLength
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
Sample Day 1
15x1mins Easy, 1min walk back.
Sample Day 3
9x1mins Easy, 1min walk back.
3x2mins Easy, 2min walk back.
Sample Day 5
9x1mins Easy, 1min walk back.
3x3mins Easy, 3min walk back.
Sample Day 5
- 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
4x5mins Easy, 5min walk back.
Sample Day 10
10x2mins Easy, 1min walk back.
Sample Day 12
5x4mins Easy, 4min walk back.