Phil's Beginner Marathon Plan for MASTERS + Email Access to Coach: 06 Weeks

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 04:01

Expertly Designed for Beginner Masters (40+) Marathon Runners.
Achieve your best ever race-fitness!

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!

Over 50 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"Finished my 1st Marathon yesterday with your Beginner Plan. Finished strong, thanks!" Susan McDevitt, 2018

"Sevilla Marathon done, 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!" Giordano Mastrocinque, 2019


Is This Plan For You?

Read "Why Use A Masters Plan" for more about this plan. Key features include:
  • Progresses from 4:45 to 5:15 hrs training p/wk
  • Every 3rd week is active recovery
  • 4 runs, 2 strength sessions and 2 or 3 days off each week
  • Workouts measured in duration to avoid under or over training
  • There is a fitness test at the start of your plan
  • 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 1:45 hrs. View sample weeks below:Click below to watch a Series of 6 Short Videos from Phil about our plans:

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: During checkout, you can share your email so I can send you a series of 5 emails to help get you started. You can also reply to me if ever you need help.

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Sample Day 1
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
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
Build Phase 1: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

Legs and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Squat Jump: 3 x 12 (Exercise 2)
3. Single Leg Squat: 3 x 10 (Exercise 3)
4. High Knee: 3 x 10 (Exercise 9)
5. Box Jump: 3 x 8 (Exercise 10)
6. Bicycle Crunch: 4 x 10 (Exercise 24)
7. Plank: 1 x 3 (Exercise 20)
8. Spider Climber: 3 x 10 (Exercise 23)
9. Side Plank: 1 x 3 (Exercise 21)

Flexibility: 5-10 minutes

1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 45 secs - 2-3 mins as required.
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
Aerobic Endurance

All in low to mid Z2.

Sample Day 7
Aerobic Endurance

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

Sample Day 9
Aerobic Endurance

All in low to mid Z2.

Sample Day 10
Aerobic Endurance

All in low to mid Z2.

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.