Marathon HandbookAll plans by this Coach
Our 20 Week Marathon Plan for Beginners is well-suited for new runners, or runners who are used to shorter distances. It’s designed to get you to the finish line, and hopefully to run the whole 26.2 miles.
Who is it for?: First-time marathon runners! Novices, beginners, people who have been running for less than a year.
How Long?: Five months (20 weeks). This allows for a very gradual increase in mileage in preparation for the marathon.
The plan doesn’t have a speed or pace focus at all – the objective is to get the required mileage in. It includes 3 mid-week runs, to be performed at a comfortable pace, and one long-slow run each weekend to build your max mileage. The plan includes one cross-training day per week and two rest days.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
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- Track your weight, sleep, hours, fatigue and stress while you train.
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