Marathon RUN Training Plan (BEGINNER 24 week Plan) - Start Any Monday + Reusable Sunday event

Average Weekly Training Hours 03:51
Training Load By Week
Average Weekly Training Hours 03:51
Training Load By Week

“Training for excellence, with excellent training.”

When you cross the finish line of your marathon you will have accomplished something very special.

Designed for Beginner runners who are looking to complete their first marathon event, the primary goal of this training plan is to prepare you to COMPLETE your Marathon.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full Marathon distance events and my success coaching hundreds of runners & triathletes.

Starting 24 weeks before your event, this plan progresses through phases to build you to your peak performance. Each week contains three runs. You will build up to running 2 hrs in a single session. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).

Prior to using this plan, you should be able to run non-stop for 40 minutes.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz

Training for another race distance? I also have training plans for IRONMAN/Challenge Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.

 

Sample Day 7
1:00:00
80TSS
Run - Long 60min (Pace)

60min Level II; 10min Stretching

Sample Day 14
1:10:00
93.7TSS
Run - Long 1:10hr (Pace)

70min Level II; 10min stretching

Sample Day 21
1:15:00
101.7TSS
Run - Long 1:15hr (Pace)

80min Level II;
Conduct 4x ~100m Stride Outs - one each at 50min, 55min, 60min & 65min;
10min Stretching

Sample Day 28
1:20:00
108.5TSS
Run - Long 1:20hr (Pace)

80min Level II; Conduct 4x ~100m Stride Outs - one each at 55min, 60min, 65min & 70min; 10min Stretching

Sample Day 35
1:25:00
115.4TSS
Run - Long 1:25hr (Pace)

85min Level II; Conduct 4x ~100m Stride Outs - one each at 60min, 65min, 70min & 75min; 10min Stretching

Sample Day 42
1:30:00
122.3TSS
Run - Long 1:30hr (Pace)

90min Level II; Conduct 4x ~100m Stride Outs - one each at 65min, 70min, 75min & 80min; 10min Stretching

Sample Day 49
1:35:00
129.3TSS
Run - Long 1:35hr (Pace)

1:35hr Level II; Conduct 4x ~100m Stride Outs - one each at 70min, 75min, 80min & 85min; 10min Stretching

Ray Boardman
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QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.