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Marathon training plan- 24 weeks

Author

Ben Capper

All plans by this Coach

Length

24 Weeks

Plan Specs

running marathon beginner intermediate advanced time goal

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Plan Description

Welcome to the ultimate Marathon training plan ;-)

The training sessions can be very challenging and tough physically and mentally. The plan is designed to push you to reach your ultimate performance. When it says 'Zone 5'.... it means zone 5, tough, horrible and painful and when it says 'Zone 2' it means easy, relaxed, I want you to feel better at the end than at the beginning.
Too many people are training their hard not hard enough and their easy too hard. This plan is designed to change all that and push your limits, so when you have your 'easy' rides, you will want them to be easy ;-)

The long endurance sessions can be done using millage or time depending what works best for you.

Recovery weeks are just that!!!! Recover and relax, enjoy not having structured sessions to follow, go out with friends or family and sleep in... no early morning sessions if possible and get your early nights and enjoy the weekends ;-)

I have also been kind enough to add some amazing valuable strength and conditioning workouts, the key to your success.
Please make sure you check with an instructor that your form/technique is perfect. Should you have any questions please speak with myself or an instructor to help you.
The sun Salutations are also a nice added bonus to your training plan. These should really be done daily but at least 2-3 x per week will be a good compromise.

I am happy to help with any questions so please email ben@cappercoaching.co.uk
Coaching is also available if you feel you would benefit from this.

Have fun, enjoy, train hard and be awesome ;-)



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:40 hrs 3:00 hrs
0:50 hrs 0:45 hrs
0:18 hrs 0:10 hrs
Workouts Per Week Weekly Average Longest Workout
2:40 hrs 3:00 hrs
0:50 hrs 0:45 hrs
0:18 hrs 0:10 hrs

Training Load By Week


Ben Capper

Capper Coaching

Hi, my name is Ben Capper
I have been coaching for over 17 years and have helped many athletes across the world achieve their goals and make their dreams reality. From their first 5k to their 5th Ironman and beyond.

Sample Day 1

0:10:00
Stretch- Sun salutation

https://www.youtube.com/watch?v=1hRWP6wE5x4

Repeat the sequence for 10mins.

Take your time in each pose, if you are feeling a good stretch, stay there, the muscle and position in question obviously needs the extra TLC

Sample Day 2

0:45:00
Fatlek- Speed play 1

Warm up
10-15min light, relaxed run

Main set x 8 over a 30min period
30 seconds - 2mins

Warm down
5-10min light, relaxed run

Sample Day 3

0:10:00
Stretch- Sun salutation

https://www.youtube.com/watch?v=1hRWP6wE5x4

Repeat the sequence for 10mins.

Take your time in each pose, if you are feeling a good stretch, stay there, the muscle and position in question obviously needs the extra TLC

Sample Day 5

1:00:00
Easy run for time or disatnce

Have some fun today and enjoy some time on your feet.

If you would rather work to distance then please do so and change according to your easy pace speed.

The idea of this session is to enjoy the non structured layout and just enjoy some miles with friends.

If you work in HR zones stay in zones 2-3 as much as possible.

Sample Day 8

0:10:00
Stretch- Sun salutation

https://www.youtube.com/watch?v=1hRWP6wE5x4

Repeat the sequence for 10mins.

Take your time in each pose, if you are feeling a good stretch, stay there, the muscle and position in question obviously needs the extra TLC

Sample Day 9

0:45:00
Fatlek- Speed play 2

Warm up
10-15min light, relaxed run

Main set x 10 over a 30min period
30 seconds - 2mins

Warm down
5-10min light, relaxed run

Sample Day 10

0:10:00
Stretch- Sun salutation

https://www.youtube.com/watch?v=1hRWP6wE5x4

Repeat the sequence for 10mins.

Take your time in each pose, if you are feeling a good stretch, stay there, the muscle and position in question obviously needs the extra TLC

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