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.

Back to Plan Details

Sample Day 1

Run - Week 1-3 Building a Routine

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

day off

Sample Day 3

Run - Week 1-3 Building a Routine

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 - Week 1-3 Building a Routine

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 - Week 1-3 Building a Routine

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 - Week 1-3 Building a Routine

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

day off

ironguides "The Method": 13-Week Marathon Beginner Athletes

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