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Marathon Plan - Beginner


Clive Boulton

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24 Weeks

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Plan Description

OVERVIEW - This is a 24 week Beginners Marathon Plan that starts with a 10 week running base phase, acclimatising you to running five times per week, it builds from a low of 22miles per week to peak weeks of around 46miles. It is periodised with essential recovery weeks and is focused towards runners aspiring to run their first or second marathons

WHAT IS THIS TRAINING PLAN FOR - This plan is focused at enabling a Beginner Level Marathon Performance, this can be articulated in time terms as approximately sub 4:30hrs for men and sub 4:59hrs for women. So whilst this may be a beginners programme it is for the runner looking to do a little more than just finish!

WHO IS THIS TRAINING PLAN FOR - Invariably those embarking on this plan will have a some basic running background they may not have taken part in may organised road running events, but could have experience in 5km through to Half Marathon events. The plan would would also serve as great option for Intermediate Masters athletes aged 50 plus who are still seeking a stronger performance.

CALL: If requested the plan can also include 2x 30-40min video calls, the first at the beginning of the plan and the second at the athletes request as they work through the plan.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
4:38 hrs 3:59 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
4:38 hrs 3:59 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Clive Boulton

Rosedene Multi-Sport

Rosedene Multi-Sport is a triathlon and running focused 1:1 coaching practice, with 20 years of experience in coaching runners and 10 years of experience in coaching triathletes.

We successfully coach athletes and triathletes from beginners to advanced, 800m to the marathon in running and from sprint to iron distance racing in triathlon. We work with age-group Ironman podium athletes and national level triathletes of all ages. We offer an individual service, no two athletes are the same.

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