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Couch To Marathon Training Plan

Author

Marathon Handbook

All plans by this Coach

Length

24 Weeks

Plan Description

The 24 week couch to marathon training plan is designed for novice runners and people without much of a running base;

It's designed around 4 distinct phases:
i) the 5k
ii) the 10k
iii) half marathon
iv) the marathon

After you complete each phase (which cumulates with running the target race distance), the plan is designed such that you can take a pause from the training plan and do interim training weeks with lesser mileage, before starting the next phase.


The 4 Hour marathon training plan is one of my most popular training plans, and has been used by hundreds of runners.

How it Works

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
20mi 26mi
Day Off x2
—— ——
X-Train x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
20mi 26mi
Day Off
—— ——
X-Train
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Thomas Watson

Marathon Handbook

We help you run far!

Marathon Handbook is one of the most popular sources of run training plans online, aimed at everything from 5ks, 10ks, half marathon, marathon and ultramarathons!


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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