PEAK OF FORM AT RACE DAY
TRAIL - MOUNTAIN - ULTRA - ROAD
📋 Plan Overview
Distance: Marathon (42.2 km)
Elevation: 0 - 1 000 m
Terrain: Road & Asphalt
Category: Marathon Road
Skill / Level: Beginner
Duration: 40 weeks
Workouts/week: 7–10
Weekly hours: 6–7,30h
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
Designed for beginner marathon runners with basic running experience who want structured guidance toward completing a road marathon strong and injury-free. Ideal for athletes training 6–7,30 hours per week who are ready to build endurance gradually and develop consistent training habits over the long term.
📦 What You’ll Get
A complete 40-week road marathon program created by Arduua coaches. All sessions are prescribed by time and heart rate zones to ensure safe intensity control and steady progression. The plan includes endurance runs, introductory quality sessions, long runs, plus strength, mobility, and stretch workouts—with guidance to support durability and running technique.
❤️ Training Methodology
Training is structured around time and heart rate rather than distance, helping you stay within the right effort levels and reduce injury risk. The program focuses on building aerobic capacity, improving running efficiency, and developing muscular strength step by step. Progressive overload is balanced with proper recovery to support sustainable improvement across the full plan.
📆 Plan Structure
Base (22w): Establish a strong aerobic foundation, improve durability, and build strength and mobility for consistent training.
Specific (8w): Introduce structured threshold and VO₂max sessions while continuing to develop running economy.
Pre-Comp (8w): Gradually increase long-run demands and practice race pacing, fueling, and hydration strategy.
Taper+Race (2w): Reduce training load, maintain sharpness, and arrive at race day confident and well-prepared.
⚙️ Requirements
TrainingPeaks-compatible watch or GPS.
Chest-strap HR monitor (wrist HR not accurate enough).
✅ Summary
This 40-week Beginner Road Marathon plan provides a safe, structured path toward marathon success. Build endurance, gain confidence, and develop the strength and efficiency needed to cross the finish line feeling strong.
📣 More info:
arduua.com • Contact us at:
info@arduua.com🌍 Global training platform for trail, mountain, ultra & road runners
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