Marathon Getting Started (Beginner)

Average Weekly Training Hours 01:59
Training Load By Week
Average Weekly Training Hours 01:59
Training Load By Week

This training aims to build the basics for a more systematic marathon preparation. If you have been running, but not on regular basis, this plan will give you a solid structure for the next four weeks.

The focus lies on increasing your maximal aerobic capacity (VO2max) und optimizing your running form/ technique. Therefore high intensity training (HIT) is combined with easy running and drills.
Throughout this plan the weekly running distance is still low and the final week will give you time for active recovery. In the following plans overall volume will then be progressively increased and long runs incorporated. In order to build a good basis for the increased volume in the following training blocks, core training is included weekly.

After these four weeks you are ready for more systematic training, higher training load and volume. Have fun getting started!

Sample Day 1
0:30:00
26.7TSS
Run LIT + Drills 1

Post-Run:
10x20m drills + 3x80m strides (recovery: walk back)

Sample Day 1
0:20:00
Core Stability 20min.

Core stability / stretching / foam roller

Sample Day 3
0:37:00
38.2TSS
Run HIT 8x30s

15min. Warm-Up / Stretching and 8x20m Drills / Intervalls (up an incline if possible) / 10min. Cool-Down

Sample Day 5
0:40:00
35.8TSS
Run LIT 40min

Post-Run:
20x(15m drills + 30m stride out)

Sample Day 8
0:30:00
26.7TSS
Run LIT + Drills 2

Post-Run:
10x20m drills + 5x80m strides (recovery: walk back)

Sample Day 8
0:20:00
Core Stability 20min.

Core stability / stretching / foam roller

Sample Day 10
0:40:00
41.8TSS
Run HIT 10x30s

15min. Warm-Up / Stretching and 10x20m Drills / Intervalls (up an incline if possible) / 10min. Cool-Down

Sebastian Zeller
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