TL;DR
Hi - I'm Francesco and I have created a beginner marathon plan for the runner that runs regularly and now wants to train for the marathon distance. The only requirement is that you can already run for 5 hours per week.

It uses Relative Perceived Exertion (RPE) for the workouts, which are all time based. There is also a 15 min strength routine included. The 16 weeks are split into 3 blocks and a taper period, with the hardest workouts at the beginning of each block.

Average weekly-time commitment (running plus strength):
-weeks 1 to 4, 6 hours;
-weeks 5 to 9, 7 hours;
-weeks 10 to 14, 8 hours.

The plan also includes notes on RPE, Heart Rate Variability, Rehydration, Caffeine Supplementation, Carbohydrate Consumption, and more. Before starting, it's best to check your health and fitness with your doctor and cardiologist.

If you have any questions you can email me at francesco@werunultras.com and I will try to help. If you require in-depth assistance you can book a 1-hour consultation at WeRunUltras.com

Good luck!

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Hi - This is a beginner marathon plan for the runner that runs regularly and now wants to train for the marathon distance. The only requirement is that you can already run for 5 hours per week.

To use the plan you need to be familiar with the concept of Relative Perceived Exertion (RPE, this is explained in the plan), the workouts are not based on heart rate but exclusively on RPE. The workout also do not prescribe a certain distance to be covered but are all time based.

Each week includes three rest days and four running workouts and a short strength routine. The 15 minute strength routine is very easy to perform and only requires minimal equipment (i.e. an elastic band).

The 16 weeks of the plan are split into 3 blocks and a taper period.

The initial 4 weeks are dedicated to fine tuning the top speed of the athlete with the main workout being running intervals.

The second block actively works on threshold intensity and lasts 5 weeks with the main workout being tempo runs.

The final block is 5 weeks long as well and focuses on endurance with the longest runs in the plan.

Volume drops below 60% in the taper weeks but retains the structure of the preceeding weeks.

Average weekly-time commitment (running plus strength):
-weeks 1 to 4, 6 hours;
-weeks 5 to 9, 7 hours;
-weeks 10 to 14, 8 hours.

The hardest workouts are always at the beginning of each block. The last week of each block is a recovery week.

The plan also includes notes on the following topics:
Relative Perceived Exertion (RPE)
Why we don't use Heart Rate for training
Heart Rate Variability and Endurance Training
Rehydration in Endurance Exercise
Polarized Endurance Training
Endurance Athletes’ Approach to Caffeine Supplementation
Endurance Exercise Depends on Carbohydrate Consumption
Carbohydrate Loading for Endurance Athletes
Renal Recovery after a Marathon

Please also remember that the plan is not individualized to you (there is coaching for that), so it will work best if you adjust it to your goals and your fitness as your progress. With a Premium TrainingPeaks account (sold separately by TrainingPeaks), you will be able to move workouts around and also modify them.

Before starting with the plan, increasing volume and embarking into your marathon adventure, it always best to check your health and fitness with your doctor and ideally a cardiologist with an examination at rest and under stress.

If you have any questions you can email me at francesco@werunultras.com and I will try to help.

If you require in-depth assistance you can book a 1-hour consultation at WeRunUltras.com

Good luck and have fun!

Francesco