Running - Beginner Marathon Plan, HR-based, with functional strength workouts - 16 Weeks
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Running - Beginner Marathon Plan, HR-based, with functional strength workouts - 16 Weeks
Author
Maria Simone
All plans by this CoachLength
16 Weeks
Typical Week
1 Other, 1 Day Off, 4 Run, 2 X-Train, 4 Strength
Longest Workout
3:00 hrs
Plan Specs
running marathon beginner hr based
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Summary
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!
This plan does not come with regular coach correspondence. However, anyone who purchases the plan may have a one-time email consult. If you'd like a phone consult, you get 20% off the current rate. Email maria@nolimitsendurance.com
Athletes who purchase this plan receive a 10% discount to join our #NLECrew, the team for endurance athletes with no limits! Visit #NLECrew for details or to sign up.
Upon purchase of the plan, you can email Maria (maria@nolimitsendurance.com) for the code to get your club discount.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!
Stats
Sample Day 1
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
Your choice of cardio cross training. This session can be anywhere from 30-60 minutes.
Sample Day 2
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
--- WARM Walk, drills or light core to get the blood flowing. Dynamic stretches --- MAIN Easy run, zone 1 effort. --- AFTER Stretch
Sample Day 3
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 4
Your choice of cardio cross training. This session can be anywhere from 30-60 minutes.
Sample Day 5
--- WARM Walk, drills or light core to get the blood flowing. Dynamic stretches --- MAIN Easy run, zone 1 effort. --- AFTER Stretch