Marathon - 18 week Mileage Based Beginner Intermediate
Marathon - 18 week Mileage Based Beginner Intermediate
Length
18 Weeks
Plan Description
This plan is intended is intended for a beginner to intermediate runner looking to increase speed and endurance for an upcoming marathon.
A typical week consists of three or four running workouts; VO2Max intervals, a threshold run and a long endurance run, and a recovery run. This plan starts with a Lactate Threshold Heart Rate test and many of the sessions are based off %LTHR and Lactate threshold pace.
The plan includes structured workouts that should sync with common devices and platforms. GPS for pace in conjunction with a heart rate monitor is recommended. Though neither are required, as you can also estimate perceived effort.
Suggestions for mobility, stretching and cross training are included. The plan is built for those who have been actively running in the previous months, are injury free and have a current run base of 15 miles per week. It's advised to speak with your doctor before starting a new exercise program.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
00:20:00 | 01:00:00 |
|
Other
x1
|
00:03:00 | 00:30:00 |
|
X-Train
x1
|
00:21:00 | 00:30:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:20:00 | 01:00:00 | |
|
|
00:03:00 | 00:30:00 | |
|
|
00:21:00 | 00:30:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- 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.
Still have questions about this plan?15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$114.74 USD for the first year, billed yearly.