Marathon: Beginner Plan: 16 Weeks

Author

Bob Mittleman

All plans by this Coach

Length

16 Weeks

Typical Week

2 Day Off, 5 Run

Longest Workout

20 miles

Plan Specs

running marathon beginner

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Summary

Beginner Plan for those who are looking to complete their first marathon and who has competed in other races. For example, a half marathon, 10k, etc. You now want to challenge yourself with your first marathon. It's a daunting task however this program will get you ready and prepared to conquer. Congrats and good luck.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:00

Bob Mittleman

Run Bob Run

Coaching Plans for Full Marathon, Half Marathon, Road Racing/X Country (any distance) and Track (any distance)

Monthly and Quarterly Plans from basic to advanced. From plan only packages to a plan, e-mail and monthly call package.

Back to Plan Details

Sample Day 1

4mi
4 MILES EASY

Easy run.  Keep HR in zone 1.  Don't worry about pace.  Feel light on your feet.

Sample Day 2

4mi
4 MILES EASY or Cross Train

Easy run or Cross Train.  If you cross train, workout close to the same amount of time you would have spent running.  In the end, listen to your body.

Sample Day 3

3mi
0-3 MILES EASY

Easy run.

Sample Day 4

4mi
4 MILES EASY

Repeating the theme.

Sample Day 6

10mi
10 MILES Long Run

Cover the distance at a comfortable pace.  Keep HR in zone one. Good time to practice with hydrating on a run and getting some fuel as well.  Practice now to prepare for your event.

Sample Day 8

4mi
4 MILES EASY

Easy run.  Keep HR in zone 1.  Don't worry about pace.  Feel light on your feet.

Sample Day 9

5mi
5 MILES EASY or Cross Train

Easy run or Cross Train.  If you cross train, workout close to the same amount of time you would have spent running.  In the end, listen to your body.

Marathon: Beginner Plan: 16 Weeks

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