First Time Marathon Training Plan (18 Weeks)
Jason WalkleyAll plans by this Coach
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
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|0:45 hrs||1:00 hrs|
|1:27 hrs||0:45 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||0:45 hrs||1:00 hrs|
||1:27 hrs||0:45 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- 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.
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