Phil's Beginner Marathon Plan for MASTERS + Email Access to Coach: 09 Weeks

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 04:16



Kickstart Your Marathon Training Now!
Expertly Designed For Novice MASTERS (40+) Runners.


Why Buy From Us?
  • Detailed, flexible plan from respected coach/athlete Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • Join 10,000+ athletes who train with me!

What Our Clients Say

"Finished my first Full Marathon yesterday with your Novice Training Plan. Finished strong, thanks!" Susan McDevitt, Oct 2018

"I have just completed Sevilla Marathon in 3:31:07. I wanted to say a HUGE thanks for putting together this plan. I am nearly 48 yrs and this is my marathon PB. You could not make me a better birthday gift!" Giordano Mastrocinque, Feb 2019


More Testimonials

Is This Plan For You?

Read "Why Use A Masters Plan" for more about this plan. Key features include:
  • Every 3rd week is active recovery.
  • 4 runs, 2 strength sessions and 2 or 3 days off each week.
  • Fitness tests are included to track progress.
  • Train using HR, Feel, Power or Pace.
  • Workouts compatible with Garmin and many more devices.
To start this plan you should be able to jog for 1:30 hrs. View sample weeks below:Still not sure? We will happily switch your plan within 14 days of purchase.


Phil Mosley: Coach & Athlete

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: At checkout you can choose to share your email address with Coach Phil Mosley. This enables me to send you a daily series of 5 helpful emails to get you started. You can also reply to me if ever you need help.

A Recognized Expert, As Featured On:




Want More Information?

Copyright © 2019.Myprocoach Ltd.

Sample Day 1
0:35:00
60.2TSS
Fitness Test: Threshold Pace and HR

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 3
1:00:00
76.3TSS
Aerobic Endurance

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.

If you need to include some walking sections in these runs, in order to keep your heart rate down, that's fine.

Sample Day 4
0:40:00
Base Phase 1: Strength and Conditioning #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 5
0:45:00
63.8TSS
Strength Endurance

Warm Up:
10 mins in Z2.
4 x 30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1.

Main Set:
6 x 90 secs in low Z5 up a hill + 2 min recoveries in Z1-Z2

Warm Down:
10 mins in Z2.

Sample Day 7
1:30:00
115.6TSS
Aerobic Endurance

All in low to mid Z2. This is your long run and will gradually increase in duration.

Sample Day 9
0:50:00
63.3TSS
Aerobic Endurance

All in low to mid Z2.

Sample Day 9
0:40:00
Base Phase 1: Strength and Conditioning #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.

Phil Mosley
|
My Pro Coach

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.