Marathon Training Plan 4 months- Beginner

Author

Zach Hooker

Length

16 Weeks

Typical Week

4 Run, 2 Strength, 1 Day Off

Longest Workout

26.2 miles

Plan Specs

running marathon beginner weightloss hr based pace based strength

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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Includes Structured Workouts

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:52

Back to Plan Details

Sample Day 1

4mi
Recovery Run

Sample Day 2

0:30:00
Strength Training- Upper

Your Choice of Upper and Core work- examples below
5 Sets of 10-12 Reps (last 1-2 reps should be a slight struggle)
- Bench Press
- Pull Up
- Push Press
- Bent Over Row
- Plank (pick a time that is a struggle and match that for 5 sets)

Sample Day 3

5mi
Interval Run

Sample Day 4

0:30:00
Strength Training- Legs

Your choice or leg work- examples below
5 Sets of 10-12 Reps (last 1-2 reps should be a slight struggle)
- Romanian Dead Lift
- Squat
- Box Jump
- Weighted Lunges
- Leg lifts

Sample Day 5

5mi
Tempo Run

Sample Day 6

8mi
Long Run

Sample Day 8

4mi
Recovery Run

Marathon Training Plan 4 months- Beginner

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