Trail Marathon plan 14 weeks (novice / beginner)
This is a 14-week trail marathon training plan aimed at first-time marathon runners or those who have not done a recent marathon. The weekly mileage starts at 13miles (your long run being 7miles) and peaks at 28miles (longest run 18miles). While the run volume is lower it is supplimented with cycling and hiking to prepare your body safely if you are rebuilding after injury / illness or a period of minimal running.
It is split into key phases. The first phase you will run 3 times a week, with an emphasis on run technique. Supplimenting the running is a mid week turbo / bike session. Throughout the plan you will do your long run on a Saturday, and then a fast hike on the Sunday. In trail marathons you will often find sections of the race where you are forced to walk, by teaching yourself to hike fast you will improve your slowest pace and reach the finish line quicker. These hiking sessions will also build your base aerobic fitness with 'time on feet'.
You will then move onto the second phase where you run 4 times a week and start to introudce some short efforts and hillier runs.
Your long runs are set to utilise the run-walk strategy, whereby you run for 9minutes, then fast walk for 1minute. This strategy has been proven to result in an even split (less fatigue towards the end of the race) and reduces the load on on the legs by giving your muscles a short break every 10minutes. This is also the opportunity to have a drink / eat something and let your heart rate settle a little.
Supplimenting the running are some basic strength and conditioning exercises, self massage / foam roller techniques, and mental training exercises. There is also a link to CORE nutritional planning ( www.fuelthecore.com ) with further educational material to help you optimise your race nutrition and reduce the risk of you running out of energy or getting gastrointenstinal distress. Some of your longer runs are identified as good opportunities to test your hydration and nutrition strategies.
Hydration planning is provided in partnership with Precision Hydration and a discount code is available for you to use.