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22 week Beginner Marathon Training Plan - Heart rate based -

Author

Paul Duncan

All plans by this Coach

Length

22 Weeks

Plan Specs

running marathon beginner intermediate

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This plan is intended to athletes that have either never completed a marathon or are looking to improve a previous marathon time.

The program includes strength training days and a general speed and volume progression plan.

To start this program, you should be able to complete 30+ mile weeks without much problem.

Zones are based on threshold heart rate. Contact Paul Duncan if you need help developing your zones after purchasing.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:12 hrs 2:10 hrs
0:50 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
4:12 hrs 2:10 hrs
0:50 hrs 0:30 hrs

Training Load By Week


Paul Duncan

www.paulduncanjr.com

USAT Certified
Qt2 Sytems Level 1
ORR Level III (Expert)

Multi-sport coach.

Sample Day 1

0:30:00
LIFT- Choice

Your choice of functional strength workout

Sample Day 2

0:40:00
Z1 progression run

Start at the low end of your Z1 heart rate zone. Each mile should be progressively higher heart rate. Finish towards the top of your Z1 heart rate zone.

Record each mile split with heart rate in post activity comments.

Record your fueling details as well

Sample Day 3

0:30:00
LIFT- Choice

Your choice of functional strength workout

Sample Day 4

0:40:00
Z1 progression run

Start at the low end of your Z1 heart rate zone. Each mile should be progressively higher heart rate. Finish towards the top of your Z1 heart rate zone.

Record each mile split with heart rate in post activity comments.

Record your fueling details as well

Sample Day 5

0:30:00
LIFT- Choice

Your choice of functional strength workout

Sample Day 6

0:45:00
Z1 progression run

Start at the low end of your Z1 heart rate zone. Each mile should be progressively higher heart rate. Finish towards the top of your Z1 heart rate zone.

Record each mile split with heart rate in post activity comments.

Record your fueling details as well

Sample Day 7

0:55:00
Z1 progression run

Start at the low end of your Z1 heart rate zone. Each mile should be progressively higher heart rate. Finish towards the top of your Z1 heart rate zone.

Record each mile split with heart rate in post activity comments.

Record your fueling details as well

$49.00 - Buy Now