22 week Beginner Marathon Training Plan - Heart rate based -

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 05:03

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.

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

Paul Duncan
|
www.paulduncanjr.com

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

Multi-sport coach.