Phil's Beginner Marathon Plan + Email Access to Coach: 14 Weeks (4:00 to 6:30 hrs/wk)
Author
Phil Mosley: MyProCoach™ 20,000+ Sales, 800+ Training Plans, 150+ 5-Star Reviews
All plans by this CoachLength
14 Weeks
Typical Week
1 Other, 4 Run, 2 Day Off, 2 Strength
Longest Workout
2:40 hrs
Plan Specs
running marathon beginner hr based pace based tss based
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Achieve your best ever race-fitness!
"I have made nice improvements in pace. My Z2 pace has improved from 8:40 to 7:50 in 3 months!" Peter Eberle, 2018
"Finished my first Marathon yesterday with your Novice Training Plan. Finished strong! Thanks." Susan McDevitt, Oct 2018
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Visit "Training for Marathon Running" for more information. Key features include:
To start you should already be running 3x per week and able to jog for 60 mins. View sample weeks below:
Click below to watch a Series of 6 Short Videos from Phil about our plans:
Still not sure? We'll happily switch your plan free within 14 days.
I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.
Email Support:
Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please share your email so I can send you a series of 5 helpful emails.
A Recognised Expert, As Featured On:
- Visit our website for all our Marathon Training Plans
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Stats
Sample Day 1
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
Warm Up:
5 mins in Z1-Z2 (easy/steady).
Main Set:
Run/jog for 30 mins at the fastest pace you can maintain for the duration. Try to keep a steady pace but if you need to take walk breaks that is OK. Record your average pace and ideally average heart rate too.
Warm Down:
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.
Sample Day 1
Please check the link below for full exercise instructions, progressions, alternatives and videos:
https://www.myprocoach.net/wp-content/uploads/SC-Running.pdf
Whole Body Strength:
1. Squat: 3 x 12 (Exercise 1)
2. Single Leg Squat: 3 x 8 (Exercise 3)
3. Bulgarian Squat: 3 x 10 (Exercise 4)
4. Reverse Lunge: 3 x 7 (Exercise 6)
5. Tricep Kickback: 3 x 10 (Exercise 15)
6. Bent Over Row: 3 x 10 (Exercise 12)
7. Mountain Climber: 3 x 8 (Exercise 22)
8. Reverse Crunch: 3 x 12 (Exercise 26)
9. Plank: 1 x 3 (Exercise 20)
Flexibility: 5-10 minutes
Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.
Sample Day 2
All in low to mid Z2. These runs are to be done slowly. They will gradually build your endurance and increase your efficiency. If you do them faster, you'll increase your injury risk for no real benefit.
Sample Day 3
Please check the link below for full exercise instructions, progressions, alternatives and videos:
https://www.myprocoach.net/wp-content/uploads/SC-Running.pdf
Whole Body Strength:
1. Squat: 3 x 14 (Exercise 1)
2. Alternate Lunge: 3 x 9 (Exercise 5)
3. Step Up: 3 x 8 (Exercise 7)
4. Push Up: 3 x 12 (Exercise 13)
5. Lat & Front Raise Combo: 3 x 7 (Exercise 11)
6: Lying Hip Abduction: 3 x 12 (Exercise 19)
7. Glute Bridge: 3 x 14 (Exercise 17)
8. Side Plank: 1 x 3 (Exercise 21)
9. Sit-Up: 3 x 10 (Exercise 25)
Flexibility: 5-10 minutes
Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.
Sample Day 4
These sessions are designed to gradually get you used to running faster. They will also prepare you for speed sessions later in the plan that involve longer or more efforts.
Warm Up:
6 mins in Z2.
4 x 30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1.
Main Set:
2 x (1 min in Z3 + 1 min recovery in Z1 to Z2).
2 x (1 min in Z4 + 1 min recovery in Z1 to Z2).
2 x (1 min in Z5 + 2 min recovery in Z1 to Z2).
Warm Down:
5 mins in Z2.
Sample Day 6
All in low to mid Z2. This is your long run and will gradually increase in duration.
Sample Day 8
Warm Up:
6 mins in Z2.
4 x 30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1.
Main Set:
3 x 7 mins in low Z4 + 2 min recoveries in Z1.
Warm Down:
5 mins in Z2.