Beginner's Marathon - 16 Weeks
Author
Dan Weekes
All plans by this CoachLength
16 Weeks
Typical Week
1 Strength, 5 Run, 1 Day Off
Longest Workout
10.25 miles
Plan Specs
running marathon beginner hr based pace based strength
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Summary
Includes Structured Workouts
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This is a straightforward marathon plan which includes some strength and maintenance for the beginner. Over the 16 weeks, the volume does reach over 4 hours per week so it is suggested that the athlete has completed at least one half marathon and has been running at least 3 times per week for the preceding month. To use the heart rate zone function within TP and a sports watch, the athlete should conduct a time trial to establish the correct zones.
The Method of conducting a run time trial is suggested as follows:
Walk for at least 5 minutes and then ease into some slow running for 10 minutes.
Use a further 5 minutes to slowly increase the intensity to the point that the breath can be heard i.e. being "puffed out".
Carry out some activation exercises (refer to the first easy run for descriptions) for 5 minutes.
Conduct 5 repeats of this strides warm-up:
Start by running slowly for a few seconds, gradually build speed before reaching a pace which is almost flat out then complete 30 foot strikes full gas (count 15 on one side - left or right).
Walk back to the starting point each time.
Start your sports watch and run 30 minutes as hard as you can.
Begin conservatively, and use the lap button on your sports watch when 10 minutes have past to record the 20 minutes we need data for.
Your average heart rate and pace for the 20 minutes will be your threshold HR and Pace. These can be entered into TP to find your training zones.
Stats
Sample Day 1
Refer to attached PDF for details of interval workout.
Sample Day 2
Warm up with 5 to 10 minutes of walking followed by some activation exercises (see below). Carry out the run at an easy pace. If you are using a sports watch / heart rate monitor, conduct the run all within Zone 1 Heart Rate. Alternatively, run at a conversational pace around 65-95 seconds slower per kilometre than goal marathon race pace.
Sample Day 3
Warm up with 5 to 10 minutes of walking followed by some activation exercises (see below). Carry out the run at an easy pace. If you are using a sports watch / heart rate monitor, conduct the run all within Zone 1 Heart Rate. Alternatively, run at a conversational pace around 65-95 seconds slower per kilometre than goal marathon race pace.
Sample Day 4
Warm up with 5 to 10 minutes of walking followed by some activation exercises (see below). Carry out the run at an easy pace. If you are using a sports watch / heart rate monitor, conduct the run all within Zone 1 Heart Rate. Alternatively, run at a conversational pace around 65-95 seconds slower per kilometre than goal marathon race pace.
Sample Day 6
Warm up with 5 to 10 minutes of walking followed by some activation exercises (see below). Carry out the run at an easy pace. If you are using a sports watch / heart rate monitor, conduct the run all within Zone 1 Heart Rate. Alternatively, run at a conversational pace around 65-95 seconds slower per kilometre than goal marathon race pace.
Sample Day 7
Warm up with 10 minutes of walking followed by some activation exercises (see below). Use the first 15 minutes of the run to slowly build intensity. If you are using a sports watch / heart rate monitor, conduct the first 15 minutes in Zone 1, then the work portion within Zone 2 Heart Rate. Alternatively, start easy then run at a conversational pace around 30-60 seconds slower per kilometre than goal marathon race pace.
Sample Day 9
Warm up with 5 to 10 minutes of walking followed by some activation exercises (see below). Carry out the run at an easy pace. If you are using a sports watch / heart rate monitor, conduct the run all within Zone 1 Heart Rate. Alternatively, run at a conversational pace around 65-95 seconds slower per kilometre than goal marathon race pace.