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10k to Marathon Beginner Training Plan For First 4-6 Hour Marathon 2023

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10k to Marathon Beginner Training Plan For First 4-6 Hour Marathon 2023

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Jenny Coppock

All plans by this Coach

Length

14 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

10k to Marathon Beginner Training Plan 2023 - 4-6 Hour Marathon




Are You Ready?



This plan is designed for runners who feel comfortable with running regular 10k runs. It covers different training zones with structured workouts based on heart rate, RPE or pace. The longest run is 3 hours 30 mins and includes a taper before the race. Time based long runs is better than distance when you're a beginner, it gets you used to being out there until the clock says to stop, whereas running to distance can lead to the temptation to speed up which is the last thing we want to do when focusing on endurance training.

What Will You Achieve?



This plan lasts for 14 weeks and the aim is to get your physically and mentally ready to complete your marathon at the end of the plan.

Free Training Peaks Account



By registering for this fantastic plan, not only will you receive an incredible training schedule with structured workouts, but you'll also receive a complimentary Training Peaks Basic Account upon signing up. This account will enable you to have your weekly sessions organised and synced with your calendar, ensuring that you never overlook a session. This plan revolves around sessions structured with efforts focused on Heart Rate.



Meet Your Coach: Jen Coppock



I am a run coach, triathlon coach and Biomechanics Coach. I specialise in injury prevention and rehab, because let's face it, injuries suck! My day to day is spent helping and supporting people who love sport and are either looking to complete their dream challenge, smash their times, or return from injury.

My focus is to build you up to being the best version of yourself and rise up on race day to achieve your goals. Each plan has been designed with a clear goal in mind, and structured to get you to the start line in optimal form! I'm only an email away if you need support 👍



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.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:54:00 03:30:00
Day Off x3
—— ——
Strength x1
00:07:00 00:08:00
Workouts Per Week Weekly Average Longest Workout
Run
03:54:00 03:30:00
Day Off
—— ——
Strength
00:07:00 00:08:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Jen Coppock

Running & Triathlon Biomechanics Coach

My drive is to see others succeed, my inspiration is seeing YOU achieve YOUR goal. I like to work out what makes an athlete "tick", feed and fuel your determination so you achieve your goals and enjoy the journey along the way.
I am a Level 4 Biomechanics Coach and specialise in helping my athletes move well and stay injury free. My plans include movement based work to help improve joint function and enhance performance.


  • 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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