Phil's Novice Marathon Plan + Email Access to Coach. 14 week. 4-5 workouts per wk.
Author: Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach.net
Length: 14 Weeks
Tags: running, marathon, beginner, hr based, pace based, tss based
Typical Week: 2 Day Off, 1 Other, 4 Run, 1 Strength
Longest Workout:
2:40 hrs
Author: Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach.net
Length: 14 Weeks
Tags: running, marathon, beginner, hr based, pace based, tss based
Typical Week: 2 Day Off, 1 Other, 4 Run, 1 Strength
Longest Workout:
2:40 hrs
Phil's Novice Marathon Plan + Email Access to Coach. 14 week. 4-5 workouts per wk.
Perform your best on Marathon race day from 4 high quality runs per week!
"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
More Testimonials>
This plan is designed to get you in peak shape for your key Marathon event, you can also include other races. Each week has 4 workouts, a strength session and 2 days off. There are regular fitness tests enabling you to train at the correct intensity and track your progress. Workouts are measured in duration to avoid under or over training and can be exported to your compatible device (Garmin and more). There are easier weeks to aid recovery and adaptation. You should already be running 3-4 times p/wk and able to jog 90 mins non-stop. Guidance is provided for Heart Rate, Feel or Pace.
Still not sure? We will happily switch your plan within 14 days of purchase.
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.
Onboarding Emails: During the checkout process, you can check a box to share your email address with Coach Phil Mosley. This enables me to send you a daily series of 5 helpful onboarding emails to get you started. You can also reply to me if ever you need help.
A Recognized Expert, As Featured On:
- Compare all our Marathon Running Plans side-by-side. From 8 to 40 weeks.
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This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
Warm Up:
5 mins in Z2 (easy/steady).
Main Set:
Run for 30 mins at the fastest pace you can maintain for the duration. 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.
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.
Please click on the link below for your guide to the strength and conditioning workouts.
Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your running performance.
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.
All in low to mid Z2. This is your long run and will gradually increase in duration.
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.
All in low to mid Z2.
I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.
My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.