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

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 - 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