ironguides "The Method": 13-Week Marathon - Novice

Author

ironguides Coaching

Length

13 Weeks

Typical Week

5 Run, 1 Day Off, 1 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: 20min easy jog – no sprints
Week 2: 25min easy jog – no sprints
Week 3: Sprints: 4x 10sec with 50sec rest

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: Easy 20min jog
Week 2: Easy 30min jog
Week 3: 4x200m RUN moderate effort / 200m easy jog

Sample Day 4

Cross Training - Week 1-3 Building a Routine

CROSS TRAINING alternating with DAY OFF
You can do this on a spin bike, mountain bike,
race bike or any other cycling machine, indoorsor
outdoors.

Week 1: BIKE: 20min easy and flat effort
Week 2: off
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: 56min: 4x (8min jog / 1min walk)
Week 2: 64min: 4x (10min jog / 1min walk)
Week 3: 65min: 5x (8min jog / 1min walk)

Sample Day 7

Day Off

day off

ironguides "The Method": 13-Week Marathon - Novice

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