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26.2 BEGINNER Marathon Plan for time crunched athlete


Pinnacle Multisport

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19 Weeks

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Plan Description

This plan is for the time crunched athlete who enjoys running and can run 10 kms comfortably and is looking at adding a marathon to their running achievements.

The plan is for 4 workouts a week with cross training on rest days, such as stretching, gym, yoga, pilates, swimming or spinning to aid in core strength, conditioning and remaining supple whilst adding fitness. Your long run is on a Saturday. Each week the volume will increase with a recovery week every fourth week where the volume is reduced to allow the body some much needed rest and to recover.

The plan is written in easy to understand language based on pace and perceived effort and time based running. By the end of 19 weeks you will have excellent base fitness and be ready to run a full marathon

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:28 hrs 3:30 hrs
Day Off x2
—— ——
X-Train x1
—— ——
Workouts Per Week Weekly Average Longest Workout
3:28 hrs 3:30 hrs
Day Off
—— ——
—— ——

Training Load By Week

Simon Oliver

Pinnacle Multisport

Simon Oliver is the owner of Pinnacle Multisport. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.

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