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22 week Beginner Marathon Training Plan - Heart rate based -

Browse More Plans

22 week Beginner Marathon Training Plan - Heart rate based -


Paul Duncan

All plans by this Coach


22 Weeks

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.

How it Works

Load Your Plan

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
04:13:00 02:10:00
Strength x2
00:50:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
04:13:00 02:10:00
00:50:00 00:30:00

Training Load By Week

Paul Duncan

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

Multi-sport coach.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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$49.00 - Buy Now