16 week beginner marathon plan, HR-based, with functional strength workouts

Average Weekly Training Hours 06:10
Training Load By Week
Average Weekly Training Hours 06:10
Training Load By Week

You've signed up to race your first marathon!
Now it's time to get ready with a plan that will help build endurance, speed and strength!

Creator: Maria Simone, No Limits Endurance Coaching
Length: 16 weeks
Ability level: First time marathoner. We strongly advise individuals who are going to race their first marathon to have completed a half-marathon.

Before starting this plan, you should be able to run 60-75 minutes continuously, and be running 3-4x per week, with an average weekly duration of 2-3 hours.

This plan includes a session to set your heart rate zones, including the calculator to determine your specific zones. All sessions will provide zone guidance for where your intensity level should be for each workout.

You will also have 3-4x/week functional strength sessions to improve core strength, which will aid with your endurance and strength - especially in those later miles!

Athletes who purchase this plan may have access to our private Facebook Group. Email maria@nolimitsendurance.com for access. This space offers a place to ask training and racing questions, and get advice from fellow athletes as well as the No Limits Coaches.

If you purchase this plan, you should feel free to contact me with any questions: maria@nolimitsendurance.com

For more information about No Limits Endurance Coaching, please visit our website at www.NoLimitsEndurance.com

Join us on Facebook and let us know how the training goes and how the race goes!

Sample Day 1
0:45:00
Setting Run HR zones w/ calculator

NOTES:
For safety and consistency, we recommend doing this assessment on a treadmill or on a flat, quiet stretch of road.
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Don't eat anything heavy 2 hours prior to doing this workout.
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If at any time you feel light headed or nauseous, do not continue the session.
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WARM UP
Light core & dynamic stretches (see paper clip icon for list of potential dynamic stretches
Run 10 minutes easy
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3 x 30 second strides, followed by 30 seconds easy jog between. (*a stride is a quick burst of speed, where you accelerate for the first part, maintain almost max speed for the middle and gradually decelerate for the remainder. You should concentrate on good form and fast feet)
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Run 2 minutes easy.
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THE TIME TRIAL
Immediately following the warmup, you will run for 20 minutes at the fastest pace you can sustain for this duration. Be sure to hip the lap timer when you start and end this segment.
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COOL DOWN
Walk or jog EASY for 10 minutes
Stretch - see post workout stretches in the exercises and intervals tab

Sample Day 2
0:45:00
Cardio cross train

Your choice of cardio cross training. This session can be anywhere from 30-60 minutes.

Sample Day 2
0:15:00
15 Minute Core Challenge #1 ne

Do this workout as a circuit, either 1) 10-30 repetitions, or - 2) spending 50-55 seconds per exercise - With either option, take 5-10 seconds to switch exercises. - Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds. - The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity. - *The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.

Sample Day 3
0:15:00
15 Minute Core Challenge #2 ne

Do this workout as a circuit, either 1) 10-30 repetitions, or - 2) spending 50-55 seconds per exercise - With either option, take 5-10 seconds to switch exercises. - Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds. - The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity. - *The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.

Sample Day 3
0:45:00
Easy Run

--- WARM Walk, drills or light core to get the blood flowing. Dynamic stretches --- MAIN Easy run, zone 1 effort. --- AFTER Stretch

Sample Day 4
0:45:00
Cardio cross train

Your choice of cardio cross training. This session can be anywhere from 30-60 minutes.

Sample Day 5
0:15:00
15 Minute Core Challenge #3 ne

Do this workout as a circuit, either 1) 10-30 repetitions, or - 2) spending 50-55 seconds per exercise - With either option, take 5-10 seconds to switch exercises. - Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds. - The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity. - *The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.

Maria Simone
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No Limits Endurance Coaching

You dream big. So do we. Our mission is to empower our athletes to dream big, to push the limits of their bodies, and to experience the extraordinary.

We coach athletes of all levels for:

  • Triathlon & running (including ultra)
  • Form
  • Strength
  • Race fueling & pacing
  • Mental skills
  • Goal setting
  • Time management

Let us join you on your journey to find what lies at the edge of your limits.