ironguides "The Method": 13-Week Marathon Beginner Athletes
Author
ironguides Coaching
Length
13 Weeks
Typical Week
5 Run, 1 Day Off, 2 X-Train
Plan Specs
running marathon beginner time goal
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Summary
The ironguides 13-week Marathon Training Manual provides all the information you need to successfully prepare for your next Marathon. It’s effective, efficient, safe and fun. Based on The Method, a sophisticated yet simple way of training high-performing athletes developed in more than two decades, this plan will give you all you need to be ready physically and mentally for your next challenge.
Sample Day 1
RUN 15min easy jog Sprint Efforts as outlined below - ALL OUT effort on flat ground - EASY jog to fully recover after 15min easy jog to cool down
Week 1: Sprints: 4x 15sec with 45sec recovery jog
Week 2: Sprints: 4x 15sec with 45sec recovery jog
Week 3: Sprints: 10x 15sec with 45sec recovery jog
Sample Day 2
day off
Sample Day 3
RUN: Speed Endurance At your local track, or simulating the distances on a treadmill or by marking out the distance on a flat path or road, do the following: 15min easy continuous w/u Intervals as below 15min easy c/d jog
Week 1: 4x200m RUN race pace / 20sec rest
Week 2: 8x200m RUN race pace / 20sec rest
Week 3: 12x200m RUN race pace / 20sec rest
Sample Day 4
CROSS TRAINING You can do this on a spin bike, mountain bike, race bike or any other cycling machine, indoors or outdoors.
Week 1: BIKE: 30min easy and flat effort
Week 2: BIKE: 30min easy and flat effort
Week 3: BIKE: 30min easy and flat effort
Sample Day 5
RUN: Tolerance Run Alternating weeks on land or treadmill / hills You will be building up to the following: (1) Flat Treadmill or Land one week 10min w/u 15min easy 15min at moderate (0.5 – 1 mph faster ) 15min at comfortably uncomfortable (0.5 – 1 mph faster again) 10min easy c/d --- alternating with –- (2) Hill Run the following week 15min easy w/u 30min of hills as described 10min easy c/d
Week 1: 30min easy run on land
Week 2: 30min easy run on land or on treadmill
Week 3: 40min hilly run, moderate
Sample Day 6
RUN: Long Run 10min easy w/u Endurance run as below 10min easy c/d
Week 1: 60min easy jog including w/u and c/d
Week 2: 70min easy jog including w/u and c/d
Week 3: 80min easy jog including w/u and c/d
Sample Day 7
day off