Running: Beginner Marathon 18 Weeks Level 0 (Pace-based, 2.5 to 5 Hours per Week)

Author

Nutrition Team

All plans by this Coach

Length

18 Weeks

Typical Week

2 Day Off, 5 Run

Longest Workout

20 miles

Plan Specs

running marathon beginner pace based tss based

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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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

Target Athlete

This plan in intended for athletes without a running background attempting their first Marathon event. You should be able to comfortably run for at least 30 minutes before you start the plan.

100% Structured Workouts

This plan leverages the TrainingPeaks.com structured workout feature with pace-based workouts. On supported devices, including many Garmin models, each workout can be exported to the device, which will automatically guide you through the session with duration, lap, and intensity prompts. Workouts do not have to be exported to be performed effectively, as the detailed descriptions provide all the information you need to successfully complete the workout.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:25

Tricoachec

Tricoachec

we help amateur athletes to exceed their goals, while ensuring that they have quality time available for their family, friends and career. The training plans are intelligently designed around a typical work week. Proven and efficient mid-week training sessions are established, with longer aerobic workouts on weekends.

Back to Plan Details

Sample Day 1

0:20:00
20.2TSS
RF1

5 minutes in Run Zone 1, 10 minutes Run Zone 2, 5 minutes Run Zone 1

Sample Day 2

0:20:00
20.2TSS
RF1 or Cross Train

5 minutes in Run Zone 1, 10 minutes Run Zone 2, 5 minutes Run Zone 1

Sample Day 4

0:30:00
32.47TSS
RSP3

5 minutes Z1, 5 minutes Z2, 5 x (1 minute Z4/2 minutes Z1) 5 minutes Z1

Sample Day 5

0:25:00
26.36TSS
RF2 or Cross-Train

5 minutes in Run Zone 1, 15 minutes Run Zone 2, 5 minutes Run Zone 1

Sample Day 6

0:50:00
57.63TSS
RF7

5 minutes in Z1, 40 minutes Z2, 5 minutes Z1

Sample Day 8

0:25:00
26.36TSS
RF2

5 minutes in Run Zone 1, 15 minutes Run Zone 2, 5 minutes Run Zone 1

Sample Day 9

0:30:00
32.54TSS
RF3 or Cross-Train

5 minutes in Z1, 20 minutes Z2, 5 minutes Z1

Running: Beginner Marathon 18 Weeks Level 0 (Pace-based, 2.5 to 5 Hours per Week)

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