Marathon Getting Started (Advanced)
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If you have been running 3-4 times a week, this plan is the first step towards systematic marathon preparation. It aims to further develop the basics and familiarize with 1-2 additional running sessions per week.
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. To build a solid foundation for the increased volume in the following training blocks, core training is included weekly.
After these four weeks you are ready for systematic training, higher training load and volume. Have fun getting started!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:05 hrs||1:00 hrs|
|0:34 hrs||0:20 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:05 hrs||1:00 hrs|
||0:34 hrs||0:20 hrs|