Who is this plan for?
Runners with little to some experience. Anyone that can run for 60-70 minutes and runs 2-3 times a week.
Runners looking for a plan to complete their first marathon.
Runners doing a marathon that are time restrained and looking for an easy plan to follow that doesn't require high mileage.
What does it entail?
4 runs a week for 16 weeks.
3 weekly runs building from 45 to 70 minutes and one long run building from 70 to 180 minutes.
(I believe anyone training for their first marathon should complete at least one 3 hour run prior to the event)
A deload week every 4 weeks (volume reduction to aid recovery and reduce injury risk)
2 peak training weeks where overall running volume is 6 hours - that's the max amount of time in any week.
Strength day - highly recommended - not included.
What do I need?
Any device compatible with Training Peaks (Garmin is my preference) is linked below.
As the sessions are programmed using Heart Rate (HR) - I would highly recommend the use of a HR Monitor Chest Strap as it is far more accurate than wrist based sensors and will give you a better experience overall.
All sessions have RPE (Rate of Perceived Exertion) in their description which should in theory allow you to complete a session 'going by feel' - I would not recommend using just this metric however as it would be more suited to experienced runners. At the same time, it is worth noting the RPE and how it changes for each session in case you do run into trouble with your device or HRM.
When can I start?
If you decide to buy the program, you can set the start date for whenever you want - 16 weeks from your marathon date would make the most sense.
There is a note, on day 1, of how to fix your HR training zones in Training Peaks settings - follow this for accurate feedback from Training Peaks to your device.
Notable mentions:
Heart rate training while vastly successfull has it's issues. Mosy notably, faulty devices and/or wrist based sensors not flush enough against the skin. Other HR issues could be an increase in HR from lack of sleep, caffeine or stress. All of these things can be taken into consideration with your RPE for each session. Having the two of these metrics working in tandem is your best chance for success.
Some people run a very high Heart Rate - for these individuals it's simply not effective to use a formula, you will need to find your Max HR through a vigourous short session (I've attached a 'How To' in the notes on day 1.
This is not a coaching plan, it is a programmed Training Peaks running plan.
For coaching enquiries, please visit https://www.fitforlong.com/
Devices compatible with Training Peaks:
https://help.trainingpeaks.com/hc/en-us/articles/204070114-What-Devices-are-Compatible-with-TrainingPeaks-
I really hope you enjoy this training plan.
Donncha Long @fitforlong
Coaching for triathlon, running, ultra running, adventure races and strength and conditioning.
Operates a sports injury clinic in Cork city (Ireland).
Neuromuscular Therapist HDip.
Certified Ironman Coach.
Level 2 Triathlon Ireland Coach.
Training Peaks Level 2 Coach.