RP Marathon Novice 4 d/wk
A running plan for a new exerciser or someone with very little cardiovascular fitness background. This plan blends running and walking, and other optional forms of non-impact cardio training, plus suggested resistance training days, to progress you to completion of your first marathon. The goal of this plan is to prepare you to run a marathon from start to finish with no walk-breaks and without needing to stop in the middle to catch your breath!
Training Plan Information:
4 days per week running
24 total weeks, with your first marathon on week 24. (modifiable to as few as 9 weeks)
Starting weekly running mileage: 4 Miles
Highest weekly running mileage: 35 Miles
Lowest single-session running mileage: 800 meters (broken up in smaller pieces in Week 1)
Highest single-session running mileage: 20 Miles (in Week 22! You’ll get there!)
Recommended Prerequisites to use this training plan:
Users should be able to successfully jog about 400 meters without stopping (no time/pace requirement).
Users should be able to walk about 1.5 miles in one session (no time/pace requirement, stops okay).
We recommend that you move up to the "Beginner" training plan series if you currently do, or have done in the last 6 months, any one of the following or any combination of the following:
Run 3 Miles without stopping (no pace requirement).
Run 8 miles per week, or more, as a part of your fitness routine.
Exercise vigorously with other forms of cardiovascular exercise like cycling/spinning, rowing or some form of "functional fitness," 4 or more hours per week.
Suggested RP Diet Products to pair with this training plan:
RP Diet Templates for Fat Loss, which comes with Maintenance. All workouts in this plan are rated to be paired with the various RP Diet Templates.
or, RP 1:1 Diet Coaching
or, (coming soon!) RP Endurance Diet Templates
Suggested RP Training Products:
Male and Female Physique Training Templates
or, Weightlifting Hypertrophy and Strength Templates
or, Powerlifting Hypertrophy, Strength, and Peaking Templates
or, Weight Training for Endurance Athletes Templates (coming soon!)
or, RP 1:1 Training Coaching
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||0:38 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:38 hrs||1:00 hrs|
Sample Day 1
Sample Day 3
Sample Day 4
Sample Day 6
Sample Day 7
Low intensity, steady state NON-IMPACT cardio. Cycling/spinning, rowing, elliptical, arm-cycle ergometer, swimming, water-aerobics, or other non-impact exercise.