Tom Holland's 16-Week Beginner Marathon Plan 1

Average Weekly Training Hours 01:10
Training Load By Week
Average Weekly Training Hours 01:10
Training Load By Week

Tom Holland’s Beginner Marathon Plan 1 is for the runner whose goal is to simply finish the marathon. Training volume is kept low to minimize the chances of running-related injuries and to keep training manageable within busy schedules. There are four runs per week, one strength training day and one optional cross-training day. This cross-training day can also serve as a second strength training day.

Sample Day 2
3mi

Run 3 miles

Sample Day 3
0:30:00

30 minutes strength training. Full body, 1-2 sets per exercise, 10-12 repetitions. Finish with 5 minutes of abdominals and lower back exercises.

Sample Day 4
4mi

Run 4 miles

Sample Day 5
3mi

Run 3 miles

Sample Day 6
1:00:00

Day off or OPTIONAL 1 hour cross-training workout. Could be biking, swimming, strength training, yoga, pilates, etc.

Sample Day 7
5mi

Run 5 miles

Sample Day 9
4mi

Run 4 miles

TOM HOLLAND
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TEAMHOLLAND LLC

Triathlon, Running, Strength & Conditioning, Weight Loss

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