Marathon intermediate (20 weeks)-HR based
Lindsay Zemba LeighAll plans by this Coach
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The Beginner Marathon plan is geared to first-timer marathoners who have been running 3-5 miles comfortably 3-4 times per week for at least six months. The plan gradually builds in mileage and intensity allowing your body to adapt to the new distances each week. We progress from a 5 mile long run to one 20 mile long run in prep for the race.
The plan includes four runs per week, optional cross-training workouts, yoga, functional strength workouts, and rest days, and also a field test to set heart rate zones.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:22 hrs||1:01 hrs|
|0:19 hrs||0:45 hrs|
|0:27 hrs||0:25 hrs|
|0:59 hrs||0:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||2:22 hrs||1:01 hrs|
||0:19 hrs||0:45 hrs|
||0:27 hrs||0:25 hrs|
||0:59 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor