SportsTours Tokyo Marathon 14 week plan Beginner level


Tim Pigott

All plans by this Coach


14 Weeks

Typical Week

2 Strength, 5 Run, 2 X-Train, 1 Custom, 3 Other

Longest Workout

26.2 miles

Plan Specs

running marathon beginner hr based

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With its blend of the old and new, Tokyo provides a fantastic venue for one of the world's greatest marathons. Options to explore are endless, the city is bursting with everything necessary to satisfy the fascinations of culture vultures, history buffs, tech enthusiasts and foodies alike. Sports Tours International is proud to be an official partner and travel operator for the Tokyo Marathon 2020.

This 14-week marathon training plan aimed at first-time marathon runners or those who have not done a recent marathon to prepare you to have a successful and enjoyable experience.




Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:14
Training Load By Week
Average Weekly Training Hours: 04:14
Average Weekly Breakdown

Tim Pigott

Health & Performance 3

My area of expertise is working with athletes who have been struggling with illness or injury and returning them to peak performance, particularly the longer distance events.

I am a sports physiotherapist, with over 15yrs experience working with beginners through to international & Olympic athletes from a multitude of sports, and university researcher. Coupled with S&C, Retül Bike Fit (IBFI 4), British Triathlon level2 and British Athletics, I can help you return to, or realise your potential.

Back to Plan Details

Sample Day 1

Cross train

20-45mins of swimming / cycling / elliptical. Help the legs recover from the long run
Include 4-5x 20sec fast efforts with 3-4minutes between each.

Sample Day 1

Goal setting 2020 (and beyond)

Goal setting. Learn from the past, prepare for the future, perform in the present.  
ACT - 
Accept your current state,
Create your desired state, 
Take action through your goal setting.

Spend some time reflecting on your season and plan your goal setting for 2020 (and beyond). See attached file.

Sample Day 2

VO2 test set RPE

Warm up 10-15mins + drills.
6min max effort (This is the test). 6min recovery.
Then do a workout of:
3min effort, 3min recovery (x5-6 sets)
repeat the 3min efforts as set on your program.
Cool down.

Sample Day 3

Breathing drill

Try a breathing technique 3:2 (3 foot strikes to breathe in - 2 foot strides to breathe out) or 4:3 or 3:4 This way you are alternating which foot hits the ground as you start to breathe in and then start to breathe out. This balances the stress on each limb as the activation of the diaphragm as you initiate a breathe helps stabilise the leg. If you always time your breathing to a dominant leg then you run the risk of over stressing the opposite leg.

You can use this breathing technique to help you focus and stay present during your long runs and racing.

Sample Day 4

1hr at less than 75%max

Easy hour, never allow your HR to drift above 75%max. Monitor how your pace changes as you maintain the same HR

Sample Day 5

Calf strength endurance test

Either standing on a 10degree incline board, or leaning forward so that the ankle if flexed, perform as many full range single leg heel raises as possible. For balance you can rest your fingertips on the wall infant of you. Perform 1 heel raise per second, use a metronome to help you keep time.

The test ends when you can no longer do a full heel raise, keep time with the metronome, are unable to keep the knee angle and body position stable, or need to use hand support to complete a repetition.

Compare you left vs right leg scores, and against the normative values for your age and sex. Record your scores in the comments section.

Herbert-Losier et al. 2017.

20-29yrs: Male 37, Female 30
30-39yrs: Male 32, Female 27
40-49yrs: Male 28, Female 24
50-59yrs: Male 23, Female 21
60-69yrs: Male 19, Female 19
70-79yrs: Male 14, Female 16

Sample Day 5

Hamstring capacity test

See video

Hamstring bridge. How many can you do? Record your score for left and right side.

Make sure you warm up before hand, then mobilise / foam roller / stretch afterwards.

SportsTours Tokyo Marathon 14 week plan Beginner level

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