- Difficulty:
- Beginner
- Category:
- Running
- Description:
- The beginner Marathon training program is designed to take a new runner from 20+ miles a week and the ability to comfortably running 8 or more miles in a single run, to safely completing a Marathon run in 12 weeks. The mileage for this program ranges from 24 to 42 miles per week with a variety of training including steady state running, speed play, strength training and cross training. The longest single run of the program is 20 miles.
Marathon Beginner
Plan Summary
Duration
12 weeksDistance/Week
16.0 mi - 42.0 miLongest Workout
26.2 miSample Weekly Schedule
| Off |
MondayRecovery DayMondays will be your recovery days. Tomorrow you will start your plan |
| 6.0 mi |
TuesdayRegular RunRun the entire run at a conversational pace. |
| Off |
WednesdayCross Train/General StrenthBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for 0:30:00 min. |
| 4.0 mi |
ThursdayRegular RunMake sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. |
| 6.0 mi |
FridaySteady StateBegin with 5 minutes of conversational running and complete the remainder of the run at the steady state effort. |
| Off |
SaturdayCross Train/General StrenthBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for 0:30:00 min. |
| 8.0 mi |
SundayLong RunMake sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. |
