RP Marathon Beginner 4 d/wk

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:38

A running plan for an exerciser with minimal or growing running background but at least 6 months of fitness-related work. A great fit for this beginner program could also be someone who can currently run 2-3 miles without stopping. This plan uses primarily running, starting off slow and easy, and other optional forms of non-impact cardio training, plus suggested resistance training days, to progress you to completion of a very successful marathon. The goal of this plan is to prepare you to run a marathon from start to finish and put you in position to break through personal records at the finish line. This program could also be used as a supplement to many other fitness plans to enhance running-specific fitness.

Training Plan Information:
4 days per week running
24 total weeks, with your primary marathon on week 24. (modifiable to as few as 9 weeks)
Starting weekly running mileage: 8 Miles
Highest weekly running mileage: 37 Miles
Lowest single-session running mileage: 2 Miles
Highest single-session running mileage: 20 Miles

Recommended Prerequisites to use this training plan:
Users should be able to successfully jog 2 miles without stopping (no time/pace requirement).

We recommend that you move up to the "Intermediate" 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 8 Miles without stopping (no pace requirement).
Run 20 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” mixed in with running, 8 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 plans as well. 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-Related products!

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!

Sample Day 1
3.85mi

Sample Day 3
3.5mi

Sample Day 4
4.5mi

Sample Day 6
4.5mi

Sample Day 7
0:30:00
Optional Cardio CrossTrain

Low intensity, steady state NON-IMPACT cardio. Cycling/spinning, rowing, elliptical, arm-cycle ergometer, swimming, water-aerobics, or other non-impact exercise.

Sample Day 8
2.98mi

Sample Day 10
3.5mi

Alex Harrison
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Renaissance Periodization (RPstrength)

Science is Stronger

PhD in Sport Physiology and Performance from East Tennessee State University
Level 2 Coach, Endurance (USATF)
Level 1 Coach, Triathlon, (USAT)
Certified Strength and Conditioning Specialist (NSCA)
Weightlifting Coach, Level 1, (USAW)

Assistant Track and Field Coach, ETSU, NCAA Division 1
Youth and Masters Track and Field Coach, WA State, National & World Champions
Youth, Elite-Development, and Masters Triathlon Coach