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42.2km BEGINNER Marathon Plan for time crunched athlete

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42.2km BEGINNER Marathon Plan for time crunched athlete


Pinnacle Multisport

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19 Weeks

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 to start on a Monday.

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

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:28:00 03:30:00
Day Off x2
—— ——
X-Train x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:28:00 03:30:00
Day Off
—— ——
—— ——

Training Load By Week

Simon Oliver

Pinnacle Multisport

Simon Oliver is the founder 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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Refund Policy

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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