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First Time Marathon Training Plan (18 Weeks)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Jason Walkley

All plans by this Coach

Length

18 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

The FIRST Time Training Program is designed for runners looking to complete their first marathon.

Previous marathon training results indicate that runners are able to run a successful marathon running only 3 days a week, following a specific training plan, and cross-training. The recommended plan is with Key Run #1 run on Tuesday, Key Run #2 run on Thursday and the long run completed on the weekend. Runners can do the three key workouts in any order throughout the week; however, allow at least one day between the key workouts. Runners are to either cross-train or complete easy runs on other days of the week.

The paces in training program are based on current best 10K RACE pace.

Key Run #1, the pace is 45 seconds faster per mile than your current 10K pace.
Key Run #2, the pace is slightly slower than 10K race pace but faster than average training pace. This pace is referred to as “tempo” or “threshold” pace, 15-30s per mile slower than 10K race pace.
Key Run #3, the pace is determined by your Proposed Marathon Pace ( PMP = 10K pace plus 45 seconds). For the 45 minute 10K performer, PMP = 8:00 /mile pace (7:15 plus 45 seconds).

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
0:45 hrs 1:00 hrs
X-Train x2
1:27 hrs 0:45 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
0:45 hrs 1:00 hrs
X-Train
1:27 hrs 0:45 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Jason Walkley

Diverse Sports

Diverse sports are here to give training advice backed by science

9 x Ironman Finisher (9:16 PB), 3xWorld Championship, 3 x European Championship finisher All top 10 Finishes.
Represented Great Britain Age-Group Team at Sprint, Middle & Long Distance Triathlon, Duathlon

British Triathlon & Training Peaks Affiliated Coach
Level 3 Personal Trainer Coach
Level 4 Sports Massage & Injury Prevention
Level 3 Gym Instructor
Level 3 Sports Nutrition
Level 3 Sports Physiological Testing


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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