SuperFly Coaching - Marathon Novice needing extra ramp up (30 weeks)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 06:35

Adam Zucco have put together a perfect plan for anyone looking to complete their first Marathon, or just looking to improve a PR. Any person interested in this plan needs to be in good general health and be cleared by a physician for exercise.

Sample Day 1
AA, 3-4 sets

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS.

Sample Day 2
Optional mode(s)

Your choice of mode: hike, row, aerobics class, stair climb, etc. Can combine 2 or more. Easy effort.

Sample Day 3
Base building

On soft but firm surface, EASY effort. Pretty form and quick cadence.

Sample Day 4

Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.

Sample Day 4
Plyo A2 All Sports, Basic

After warm up do plyometrics routine #2. Stretch after. For details go to HELP (above), WORKOUT DESCRIPTIONS, PLYOMETRIC WORKOUTS.

Sample Day 5
Hill reps, steep, 6-8x20

BT: Power reps. Warm-up. 4 strides. Then on STEEP hill do 6-8 x 20 seconds FAST! (90 second recoveries). Quick feet. 4 strides. Otherwise, HR 1-2Z.

Sample Day 6
Check cadence

On soft surface. Heart rate zone 1 only. Check cadence several times (21 plus right foot strikes in 15 seconds).

Adam Zucco
SuperFly Coaching

Has has been coaching for over 15 years. He and his partner, Joe Friel, started TrainingBible Coaching and are the leading endurance authors. Adam has coached countless athletes to PRs and to Kona Qualification including Ben Kanute, US Olympian.