Special first Marathon (between 3H30 and 5H00)
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If you’re a complete beginner, it’s best to start with a training plan focused on getting you round the course, not finishing in a certain time.
This training plan will include different runs, which require you to alter your pace to avoid burning out. From an easy run training pace, to a tempo run training pace, whether you’re a beginner or a well-practised marathon runner, it can be difficult working out how fast to run.
This is a 16-week training plan for beginners. If you’re new to running but gearing up for your first marathon, this training plan will get you round, with some run-walk breaks. Running 4-5 days a week, the idea here is to get you to the finish line, regardless of speed. If you have to miss a training, you should still have time to build up to your longest training runs, which are a key to race-day success. If you are coming back from injury, spend a week or two gradually increasing your training volume, using previous weeks on the training plan as a guide.
On the other hand, if you’ve missed four weeks or more, my best advice is to postpone your marathon, as it’s unlikely you’ll be able to get the time you want on race day having missed a month.
If you have question, write me on my email. I'll try to answer you as soon as possible.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:50 hrs||3:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||6:50 hrs||3:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor