Beginner Marathon Training Plan

Author

Run4PRs Coaching

All plans by this Coach

Length

16 Weeks

Typical Week

4 Run, 3 Day Off

Longest Workout

26.2 miles

Plan Specs

running marathon beginner intermediate

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Summary

This is a 16 week marathon training plan starting at 20 miles per week and peaking at 38 miles per week. We are running 4 days a week with 3 rest days/optional cross training days. This is a great plan for someone running a marathon with a base of 20 miles per week and comfortable running a 7 mile long run

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:00

Victoria Phillippi

Run4PRs Coaching

We work with every athlete on an individual level to achieve your goals. Weather you are training for your first 5k, hoping to finish your first marathon, or trying to qualify for Boston, we have a spot for you!

We are focused on your long term success as a runner. We will guide and support you in the best direction for life long success in the sport.

www.run4prs.co

Back to Plan Details

Sample Day 1

4mi
Time Trial

Welcome to Run4PRs Coaching! We are so excited to have you! To begin, we are going to start with a time trial to assess your current VDOT and assign paces specific and custom to your fitness level.

1 mi easy warm up
2 miles - FAST
1 mi easy cool down

Plug in the results of the 2 miles fast into this calculator: https://runsmartproject.com/calculator/

We will refer to these paces over the course of your training. If you set new PRs during races along the way in training, please recalculate your paces to be at the right VDOT :)

Sample Day 3

5mi
Easy Run with Strides

Easy miles are key for success in long distance running. We want to you to build a strong aerobic base of easy mile. The goal today is to keep the pace very easy & conversational. It should feel like you are holding back a lot. If you are not used to running easy, it might feel weird.

Easy Pace Range- Use your time trial to calculate your easy paces here:

https://runsmartproject.com/calculator/


Strides- During the last 1 mile do 4 x 20 seconds 'fast' running (think 5k effort) with 90 seconds jog easy between

Sample Day 5

4mi
Progression Run

We want to start at a nice and easy pace then progressively get faster every mile for 4 miles ending around your half marathon pace!

Sample Day 7

7mi
Long Run

Find a hilly route!
Easy miles are key for success in long distance running. We want to you to build a strong aerobic base of easy mile. The goal today is to keep the pace very easy & conversational. It should feel like you are holding back a lot. If you are not used to running easy, it might feel weird.

Easy Pace Range- Use your time trial to calculate your easy paces here:

https://runsmartproject.com/calculator/

Sample Day 14

9mi
Long Run

Find a hilly route!
Easy miles are key for success in long distance running. We want to you to build a strong aerobic base of easy mile. The goal today is to keep the pace very easy & conversational. It should feel like you are holding back a lot. If you are not used to running easy, it might feel weird.

Easy Pace Range- Use your time trial to calculate your easy paces here:

https://runsmartproject.com/calculator/

Sample Day 98

15mi
Race Simulation Long Run

4 mi easy warm up
8-10 miles @ marathon pace
easy cool down to 15 total

Sample Day 112

26.2mi
Marathon

Beginner Marathon Training Plan

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