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26.2 BEGINNER Marathon Plan for time crunched athlete

Author

Pinnacle Multisports

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Length

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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx4
—— ——
Day Offx2
—— ——
X-Trainx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
—— ——
Day Off
—— ——
X-Train
—— ——

Simon Oliver

Pinnacle Multisports

Simon Oliver is the owner of Pinnacle Multisports. 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.