Can I? Should I? First things first - if you can already easily run 60 minutes or 10km without too much fatigue or discomfort, this 19 week plan is ideal to get you to the start and finish line of a marathon. Perfect for beginner runners and mature athletes (40yrs plus) returning to the sport after a break - with a realistic goal of a 4 to 5hour finishing time. For athletes recovering from an injury, consider purchasing Ally Boggs' "Return to Run Program After injury" and substitute the first 12 weeks of your marathon program with this.
Using a normal stop watch or GPS device, the program offers 'Structured Workouts' starting with an easy week that includes running drills, and a long run of 50 minutes. This builds to a Half Marathon at the end of week 12 with the sessions becoming longer through to week 16, and tapering down to race day at the end of week 19. It is primarily focused on minimum effort for the maximum result! The sessions are planned assuming you work Monday to Friday, with shorter mid-week workouts and a long run on the weekend.
Automatically export your structured workouts to your device - A number of major device manufacturers and virtual training platforms offer automatic structured workout export with TrainingPeaks. Once authorized, your structured workout for the day on TrainingPeaks will seamlessly export to your device or virtual training platform. Either manually add a workout into your run settings on your device so it beeps when the interval is up, OR facilitate 'Structured Workout Export' to your device by following the instructions found here: https://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export
You will need some NEW running shoes (preferably tested, videoed and approved on a treadmill at a specialists shoe store), comfortable socks, sunscreen, cap, glasses and your preferred running attire suitable for your climate. Wrap up warm to protect muscles and joints in the winter, and finish with a cold swim in the summer (if you can!). Enjoy softer surfaces such as asphalt, grass sports fields, hard packed trail, or synthetic sports turf/tracks. Most importantly, listen to your body - if you feel niggles (old or new), stop and walk home! Premium subscribers can cut and paste the program ahead after taking some days/weeks off to settle any issues. Basic subscribers can move workouts from the past to 'today' before uploading completed workouts. Go out there and ENJOY! YES - you WILL run a marathon! And, lastly, if you have any questions feel free to email me on allyboggs@gmail.com.
About Ally Boggs - Ally managed her own successful return to run program after Bilateral Pincer Rim Resections for Femoroacetabular Impingement (FAI), and on a separate occasion Bilateral Achilles Tendon Combing Repair. During her 20+ years competing in and coaching triathlon she has had vast experience in assisting others with return to running initiatives in a variety of circumstances. These include post injury and surgery, weight gain and loss, and time-out from sport. Her BEST advice : 'Be patient - SLOW is your friend!'.
Visit also https://www.trainingpeaks.com/blog/drills-for-proper-running-form/
Changing her life from ‘corporate executive’ to ‘triathlete’, Ally communicates with passion and enthusiasm. She shares her phenomenal knowledge and experience with all those who dare to believe that they too can do something extraordinary.
Ally understands what it is like to be a beginner, and equally relates well to elite athletes - knowing just how hard to push, focus, and deliver results.
TriNZ Level 3 Accredited Coach, Swimming New Zealand qualifications in swim instruction and coaching.