Western Sydney Marathon Beginner

Author

Graham Hand

All plans by this Coach

Length

20 Weeks

Typical Week

5 Run, 1 Day Off, 2 Strength, 1 Walk

Longest Workout

12.43 miles

Plan Specs

running marathon beginner intermediate advanced masters hr based strength base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This training plan is designed for someone running their first marathon.
Complete with structured workouts and strength to get you to race ready for the day.

The Western Sydney Marathon has fast become Western Sydney’s premier running event offering five different race categories suitable for all ages and abilities.

With a focus on health, fitness and active lifestyles the event is a fun and festive day out for the whole family and features a health and fitness expo, activities for the kids, entertainment and massage. The event brings families and communities together and attracts runners from local regions, interstate and internationally.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:04
Training Load By Week
Average Weekly Training Hours: 03:04
Average Weekly Breakdown

Graham Hand

handy.run

Coaching Specialisations
Beginner to Elite Runners, Road Running 5km to Marathon, Strength and Conditioning, Cross Training for Runners, Technology Utilisation

As a coach, I want to develop my athletes and see them reach their potential.

I am a qualified Level 2 Running Coach, and Certified Level 2 Training Peaks Coach.

Back to Plan Details

Sample Day 1

0:32:00
31.7TSS
Interval run On/Offs

Warm up 10 Mins
1 Min On
1 Min Off
x 6
Cool Down 10 Mins

Sample Day 4

0:40:00
Long Run 1

Sunday Long Run

Sample Day 5

0:05:00
Full Squat

Full Squat
§ Squat down with weight on balls of feet
§ Keep your ankles and feet relaxed so that your heels can
gradually sink towards the floor
§ Stop when anything becomes tight or uncomfortable (most
likely calf muscle or Achilles)
§ Over weeks/months you should gradually be able to hold
this position for longer periods of time
§ Vary the width and splay of your feet in order to increase the
stretch on other areas (groin, hips, lower back)

Sample Day 6

0:42:00
55.03TSS
Easy with faster finish

5 minutes Run Easy, 25 minutes Controlled, 12 minutes Run Race finishing Pace.

Sample Day 8

0:32:00
31.7TSS
Interval run On/Offs

Warm up 10 Mins
1 Min On
1 Min Off
x 6
Cool Down 10 Mins

Sample Day 10

0:45:00
55.8TSS
Tempo

During the tempo run, you run faster than your "feel-good pace." However, you should have the impression that you can keep up this pace for a very long time. Your breath should be slightly strained, but regular. Still, you should not breathe too heavily. When running a tempo run, you should not feel like you're in a competition.

Sample Day 11

0:40:00
Long Run 2

Sunday Long Run

Western Sydney Marathon Beginner

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