Welcome to your Marathon Plan!
This is an 18 week training plan and is ideal if you are a newer running preparing for your first marathon or an experienced runner who wants a lower volume plan.
80/20 training is highly effective and you spend 80% of your time working out at a low intensity and 20% at a high intensity.
This method will enable you to get your volume of running needed for your marathon without breaking down and also helping to avoid injury. Runs will become more pleasant and less draining. You'll carry less fatigue from one run to the next Your performance will improve in the few high-intensity runs. Your fitness levels will reach new heights.
Before you begin the plan, build your training to the point where you are running at least three times a week, and some easy runs of at least six miles (9.5 km) and where you are doing aerobic exercise 5-6 times per week.
The training load starts at 3 hours and 20 minutes in week 1 and peaks at 6 hours and 35 minutes in week 16.
The plan includes the option to cross train and strength & conditioning to help avoid injury on your 18 week journey to your marathon.
What's in the plan:
- Run sessions with Heart Rate for Garmin, Coros etc devices
- Also has Rate of Perceived Exertion (RPE) targets so you can run to feel.
- One Strength & Conditioning Session to help you prevent injury
- Strength session is body weight so no need for gym equipment and the session has videos to follow
- One 7-minute Runners Stretch session per week
- Cross training example: cycling with HR & Power for Zwift , Garmin etc
- Training & Race Tips
- One rest day a week to help you absorb your training.
You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.
My name is Karen and I live in Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). I'm an IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach and Coach Educator, 8020 Endurance Certified Coach and qualified Personal Trainer (AIQ/NASM) So if you would like face to face coaching please get in touch.
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Good luck with your training and Marathon event!
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I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.