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22 week Beginner Marathon Training Plan - Heart rate based -


Paul Duncan

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22 Weeks

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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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
4:12 hrs 2:10 hrs
Strength x2
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

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

Multi-sport coach.

$49.00 - Buy Now