Get me round....my MARATHON (target 4:30 to 6:00 hours)

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Get me round....my MARATHON (target 4:30 to 6:00 hours)

Author

Dr Garry Palmer

All plans by this Coach

Length

16 Weeks

Typical Week

4 Run, 3 Day Off, 2 Other

Longest Workout

2:30 hrs

Plan Specs

running marathon beginner intermediate masters time goal hr based pace 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.

This is a 16 week training plan designed for newer runners, first time marathoners and those targeting a 4:30 to 6 hour road marathon and has been prepared by Dr Garry Palmer. It is especially useful If you are time poor, or haven't been training for long.

Over the period of 112 days, the plan firstly builds training volume, then adds two periods of building endurance volume (with lighter rest week) and progresses into adding a shorter block of threshold running and ends with a 3 week taper. The taper in achieved by reducing both volume and duration of the sessions, whilst maintaining intensity. It is designed to get you to the start line in the best possible shape whilst training only 4 or 5 days per week, and carefully takes consideration of overload and recovery.

The plan is best targeting to runners who have not been running (as much as they would like) or are starting out to achieve a finish for their first charity marathon. It assumes you have been doing a limited amount of running but are capable of running for 20-30 mins. PLEASE DON'T WORRY if you are not able to feel you can run the whole of the duration. The aim is to keep you moving and as close to your target heart rate to gain fitness.

The plan uses a combination of target distance (for interval sessions) but is focused on using heart rate based zone running (for longer aerobic efforts), but the athlete can easily switch these metrics to use the plan as duration based or pace based training sessions.

The plan is suitable for any road based marathon. However, please note, it assumes that race day is on a SUNDAY. The plan can be reused for future races.

The sessions prescribed are based on Dr Palmers book Elite Performance Running; From Middle Distance to Marathon

PLEASE NOTE: The weekly and average weekly training hours shown in the summary are incorrect as TrainingPeaks fails to account for the duration of the intensity sessions. This will be corrected when you add your personal metrics for threshold heart rate and threshold pace. Apologies. :-)

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:15
Training Load By Week
Average Weekly Training Hours: 04:15
Average Weekly Breakdown

Dr Garry Palmer

Sportstest

Sportstests' Dr Garry Palmer provides the ultimate personalised coaching & sports testing for cyclists, triathletes and runners. Whether you're a beginner or an elite athlete, knowing your personalised training zones will help you improve faster and to a higher level.

Testing provides a wealth of information such as your Vo2 max, aerobic threshold, lactate threshold, aerobic capacity and much more. Knowing how hard to train and where your weaknesses lie will help you become a better athlete.

Sample Day 1

0:30:00
20TSS
EASY run - 30 mins

We are using this session to build up your legs. Get used to running at a slower effort. Build very gradually to pace, take time to look at the world around you, recover and ENJOY :-)

Sample Day 2

0:30:00
Roll and Stretch

As you get stronger you will also get stiffer. It is really important you maintain mobility and are fully aware of any niggles that could potentially hamper your performance. Get on top of them before they halt you in your tracks!

If in doubt get advice from a Sports Physiotherapist who has experience of working with runners, and get them to show you some specific stretches that are relevant to you.

Sample Day 3

0:45:00
30TSS
EASY run - 45 mins

We are using this session to build up your fitness. Get used to running at a slower effort. Build very gradually to pace, take time to look at the world around you, recover and ENJOY :-)

Sample Day 5

0:30:00
20TSS
EASY run - 30 mins

We are using this session to build your fitness. Get used to running at a slower effort. Build very gradually to pace, take time to look at the world around you, recover and ENJOY :-)

Sample Day 6

0:30:00
Roll and Stretch

As you get stronger you will also get stiffer. It is really important you maintain mobility and are fully aware of any niggles that could potentially hamper your performance. Get on top of them before they halt you in your tracks!

If in doubt get advice from a Sports Physiotherapist who has experience of working with runners, and get them to show you some specific stretches that are relevant to you.

Sample Day 7

0:45:00
30TSS
EASY run - 45 mins

Great start! First week is nearly over!

We are using this session to increase stamina. Get used to running at a slower effort. Build very gradually to pace, take time to look at the world around you, recover and ENJOY :-)

Sample Day 8

0:30:00
Roll and Stretch

As you get stronger you will also get stiffer. It is really important you maintain mobility and are fully aware of any niggles that could potentially hamper your performance. Get on top of them before they halt you in your tracks!

If in doubt get advice from a Sports Physiotherapist who has experience of working with runners, and get them to show you some specific stretches that are relevant to you.

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