Marathon Beginner 12 week plan - 30 - 60 km per week

Author

Steven Moody

All plans by this Coach

Length

16 Weeks

Typical Week

4 Run, 3 Day Off

Longest Workout

26.1 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.

Beginner Marathon 12 week week plan


Coach Steve helped me nail my 1st marathon - was nervous as not coming from a running background (footballer in my youth many years ago) but the plan was so simple and built me up from scratch - so hooked - booked the next marathon the very next day

Micheal Barry


Who is this plan for?

This 12 week plan will help any beginner marathoner prepare for their first marathon based on 30-60 km of running per week.


Typical week
On avg the plan works off a basis of 4 run sessions and 3 full recovery days - with the hourly training load ranging from 3-7 hours a week.

NB it is strongly advised that athletes incorporate other non run based exercise such as yoga, pilates and/or stretching to minimise risk of injury


What do you get in this plan?
• “How to” document advising how to use the plan
• Training zones using feel, heart rate or pace
• Run sessions fully uploadable to compatible GPS devices and associated applications such as Garmin Connect etc


Have a question? Click here to email Coach Steve directly and I will respond within a day


Want to see reviews? Click here for testimonials


Not the right plan for you?
Click here to use my training plan finder to find a plan that might better suit your needs.


Customer promise
I want you to be set for success with a plan that is right for you. So, if after the first few weeks of training, you feel over/under challenged by the training load - I will switch you free of charge to an equivalent plan from the Beginner/Intermediate or Advanced plans from my catalog.



Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:13

Steven Moody 2017 Triathlon Ireland Coach of the year

SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous IRONMAN and 70.3 finishes (including 2xworld champ qualification)

As a full time coach (ITU & TP level 2, Ironman U and Tri Sutto certified), Steven specializes in helping time crunched Age Group triathletes & runners realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback

Back to Plan Details

Sample Day 1

0:32:59
3.73mi
40TSS
6km Aerobic easy run with strides to encourage good form

Aerobic Zone 2 paced run focus on good running form (engage core, slight lean forward from hips to ensure mainly landing on ball of foot when making contact with ground) with a Stride every 5mins

Stride: 30s of fast running focusing on good form: quick cadence, landing quietly, tall

This is a zone 2 run which until HR zones are mapped from week 1 should be based on perceived exertion/effort of being conversational in nature i.e. you should be able to talk throughout!

Sample Day 3

0:36:00
3.73mi
40TSS
6km Aerobic easy run with strides to encourage good form

Aerobic Zone 2 paced run focus on good running form (engage core, slight lean forward from hips to ensure mainly landing on ball of foot when making contact with ground) with a Stride every 5mins

Stride: 30s of fast running focusing on good form: quick cadence, landing quietly, tall

This is a zone 2 run which until HR zones are mapped from week 1 should be based on perceived exertion/effort of being conversational in nature i.e. you should be able to talk throughout!

Sample Day 5

0:50:00
4.97mi
40TSS
General aerobic + speed w/10 x 100m strides

General aerobic runs should be only in z1 - z2 range

Stride: 30s of fast running focusing on good form: quick cadence, landing quietly, tall

Sample Day 7

0:50:00
6.21mi
60TSS
Run test - marathon

To ensure your training is tailored to your current fitness/abilities - you need to complete a run test to get baseline HR zones which we use to direct sessions and monitor progress

NB needs GPS device and HR monitor device

Please ignore the target distance - indicative only - the actual distance will be determined by you

Best done on flat out and back course
Warm up gently for 10 mins (including stopping to stretch hamstrings/calves/glutes)

For the actual test you need to accelerate to a tempo which you believe you can sustain for 30 min continuous running, but not longer. This should feel difficult!

10 min warm down please

Once you have the HR data uploaded to this session - open via the analyse icon in the top right hand corner and follow the following steps outlined in the below link
http://home.trainingpeaks.com/blog/article/joe-friel-s-quick-guide-to-setting-zones

Sample Day 9

0:36:00
3.73mi
40TSS
6km Aerobic easy run with strides to encourage good form

Aerobic Zone 2 paced run focus on good running form (engage core, slight lean forward from hips to ensure mainly landing on ball of foot when making contact with ground) with a Stride every 5mins

Stride: 30s of fast running focusing on good form: quick cadence, landing quietly, tall

This is a zone 2 run which until HR zones are mapped from week 1 should be based on perceived exertion/effort of being conversational in nature i.e. you should be able to talk throughout!

Sample Day 10

0:45:59
4.97mi
50TSS
Lactate threshold 8km w/4km @ half marathon pace

Lactate sessions are designed to teach your body to run at faster than marathon speed and thus give you "gears" rather than a single slow marathon pace - this helps build the "speed" element of the speed endurance required for a marathon

The best way to approach this session is short warm up 2km (z1) , then the lactate part of the session 6km in this case (mid range z3 effort) and then 2km cool down

Sample Day 12

0:36:00
3.73mi
40TSS
6km recovery

Recovery runs should never be higher than z1

Marathon Beginner 12 week plan - 30 - 60 km per week

$25.00 - Buy Now