Marathon Advanced (20 weeks)-HR based
Author
Lindsay Zemba Leigh
All plans by this CoachLength
20 Weeks
Typical Week
5 Run, 3 Other, 3 Strength, 2 X-Train, 1 Day Off
Longest Workout
21 miles
Plan Specs
running marathon beginner hr 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.
Still have questions about this plan?
ACCESS YOUR PLAN ANYWHERE
Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.
Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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.
Stats
Sample Day 1
Perform 10 reps of each move to activate your legs and core. Once you're comfortable with this warmup, it shouldn't take more than 5 min.
1. 4-way lunges - Start in a split squat, knees held at 90 degrees. Hold your arms up in a W, pulling your shoulder blades down and back. Use glutei to stabilize the movements. Keep your R knee steady over your foot. Repeat each on the left side. 1. Lean your body forward over your front leg, then squeeze your glutei to pull back up. 2. Rotate while stabilizing your hips. 3. Rock your torso. 4. Pulse your hips up and down 3 inches.
https://www.youtube.com/watch?v=7IxNIdwtKGA
2. Good Mornings - Stand with your weight on your heels, toes pointed slightly out and knees soft. Pull your shoulder blades down and together. Lean forward, pushing your hips back, then return to standing.
3. Glute Step-Backs (curtsy) - Step back with L leg crossing behind your right. Drop you left knee to the ground. Pressing thru your R heel return to standing. Repeat on other side.
4. Calf Raises, 3 ways - Lean into wall, putting weight on elbows. With feet pointed straight ahead lift heels. Repeat with feet pointed in 30 degrees and again, turned out to 45 degrees.
Sample Day 1
Run easy to steady - as your legs feel, but don't exceed steady. Anywhere in the range below is good. :-)
Sample Day 2
*Please be sure to read the description and pre-activity comments fully before starting.
This may be done as a 5k race if you prefer.
----
WARM UP
Run10 minutes easy, building to steady
----
5 x 20 second strides, followed by 40 seconds easy jog between. (*a stride is a quick burst of speed, where you accelerate for the first part, maintain almost max speed for the middle and gradually decelerate for the remainder. You should concentrate on good form and fast feet)
----
20 minute TT
Immediately following the warmup, you will run for 20 minutes at the fastest pace you can sustain for this duration. This should be about 80-90% of your max effort. It will be hard. Stay strong!
It is better to find the rhythm in the first few minutes and make sure the effort is sustainable than it is to start off too hard and fade.
Hit the lap timer when you start and end this segment.
----
COOL DOWN
Walk or jog EASY for 10 minutes
----
In your log:
- Upload the HR file from your Garmin
- In the post-activity comments, note your rate of perceived exertion for the 20 minute segment
- Include any additional comments and feelings about the test you think will be helpful.
Sample Day 3
Sample Day 4
Run easy to steady - as your legs feel, but don't exceed steady. Anywhere in the range below is good. :-)
Sample Day 5
WARM UP
You can do some light core or dynamic stretches to warm up.
Complete 2 x 30 seconds, with 30 seconds rest of each drill.
---
MAIN
Take the first 10-15 minutes to warm up easy into the run. (as you need). Then, run at a steady, zone 2 effort. As you run, think about the different elements of your form that the drills focused on.
---
AFTER
Stretch
Sample Day 5
https://www.youtube.com/watch?v=nzCMptGGZt8