Couch to Marathon in 30 Weeks
Couch to Marathon in 30 Weeks
Length
30 Weeks
Plan Description
Couch to Marathon in 30 Weeks
From the couch… straight onto the marathon tracks within 7.5 months
Who is this for?
Before starting this program, an athlete will just need to be comfortable with running/walking 20 minutes straight to eventually build up the 26 miles. The goal of this marathon plan is to slowly increase your weekly run volume from 20 minutes to 5k in 6 weeks, 10k in 12 weeks, a half marathon in 20 weeks, and a full marathon in 30 weeks.
Why this plan?
How is it structured?
The first 6 weeks are designed to gradually build your mileage and skills so you can stay injury-free. The second 6 weeks add some short intensity while continuing to build strength and endurance. The next 8 weeks will build on half marathon intensity with a taper week to ensure you are recovered and ready to finish healthy and strong. The final 8 weeks build mileage volume and intensity to complete a marathon.
Your bonuses
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*TP compatible plan
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How it Works
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Workout and Analyze
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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
|
01:24:00 | 01:06:00 |
|
Day Off
x3
|
—— | —— |
|
Strength
x1
|
00:18:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:24:00 | 01:06:00 | |
|
|
—— | —— | |
|
|
00:18:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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