Marathon Training Plan - Beginner

This 22-week training plan is intended for novice athletes who have prior running experience, but have never completed a marathon. The general overview of this particular season plan can be found [HERE]. The specific workouts, below, have all been developed from the season plan.

This season plan includes 8 weeks of strength work, broken into two different phases. The Adaptation Phase is intended to prepare the joints and soft-tissue for the upcoming load of the Max Strength Phase, through very, very light weight work, and is not intended to build strength. The Max Strength Phase is intended to build lean muscle mass through exercises that use very heavy weights. Once completing the formal strength work, during the first 8 weeks of the training program, core work is assigned to help maintain the new lean muscle mass. More detailed descriptions of the strength work recommended for each of the two strength phases, as well as the core routine, can be found [HERE]  with our 1-1 Coaching & Mission Plan programs.

Each workout in this training plan has a purpose. There are no junk miles! The purpose of each run is described by its intensity. The intensities of the workouts are either recovery (ZR), endurance (Z1), tempo (Z2), or best sustainable efforts of hill bounding and track work. Heart rate zones are very specific to the individual athlete. Your specific heart rate zones can be calculated based upon your past race data, using our [Heart Rate Calculator]. You can expect that these heart rate zones will probably call for you to run at a lower intensity and perceived exertion than you are accustomed to. This is a very common occurrence, when switching over to a Your 26.2 training plan. Though these initial training paces may seem very slow, and too easy, they will improve and become more difficult pretty quickly.

Hill work is typically completed through hill bounding repeats. Hill bounding repeats are intended to develop very specific run strength. Track work is used to develop the anaerobic system of energy production, only once the aerobic system has been adequately developed. Specific track intervals have been outlined within the training program. To read how Your 26.2 recommends that you execute the specific hill bounding workout, track repeats, as well as ZR, Z1, and Z2 runs, click [HERE] to access with our 1-1 Coaching & Mission Plan programs. You are welcome to have your FREE training plan loaded into an interactive training log with Addaero Solo by request [HERE].

Click [HERE] to add the support of a coach through our online forum, and get access to ALL of our member area resources via our paid membership.

Week # Monday Tuesday Wednesday Thursday Friday Saturday Sunday


1

Lift:

Adaptation

Strength

Run:

42 min

@Z1

Lift:

Adaptation

Strength

Run:

42 min

@Z1

Lift:

Adaptation

Strength

Run:

44 min

@Z1

Long Run:

55 min

@Z1


2

Lift:

Adaptation

Strength

Run:

47 min

@Z1

Lift:

Adaptation

Strength

Run:

47 min

@Z1

Lift:

Adaptation

Strength

Run:

49 min

@Z1

Long Run:

61 min

@Z1


3

Lift:

Max

Strength

Run:

44 min

@Z1

Run:

30 min

@Z1

Lift:

Max

Strength

Run:

44 min

@Z1

Run:

61 min

@Z1

Long Run:

76 min

@Z1


 

 

4

Lift:

Max

Strength

Run:

25 min

@Z1

Lift:

Max

Strength

Run:

33 min

@Z1


OFF


Run:

20 min

@ZR

Race:

5k



5

Lift:

Max

Strength

Run:

44 min

@Z1

Run:

30 min

@Z1

Lift:

Max

Strength

Run:

44 min

@Z1

Run:

61 min

@Z1

Long Run:

76 min

@Z1


6

Lift:

Max

Strength

Run:

46 min

@Z1

Run:

35 min

@Z1

Lift:

Max

Strength

Run:

46 min

@Z1

Run:

66 min

@Z1

Long Run:

83 min

@Z1


7

Lift:

Max

Strength

Run:

51 min

@Z1

Run:

35 min

@Z1

Lift:

Max

Strength

Run:

51 min

@Z1

Run:

71 min

@Z1

Long Run:

89 min

@Z1


8

Lift:

Max

Strength

Run:

30 min

@Z1

Lift:

Max

Strength

Run:

44 min

@Z1


OFF


Run:

25 min

@ZR

Race:

5k



9


Core Work


Run:

50 min

@Z1

Run:

21 min

@ZR

Hill Work:

55 min

3xBounding


Core Work


Run:

81 min

@Z1

Long Run:

102 min

85@Z1/17@Z2

 

 


10

 


Core Work


Tempo:

50 min

2x7@Z2

Run:

28 min

@ZR

Hill Work:

60 min

4xBounding


Core Work


Run:

83 min

@Z1

Long Run:

108 min

89@Z1/19@Z2

 

 

 

 


11

 


Core Work


Tempo:

55 min

2x9@Z2

Run:

27 min

@ZR

Hill Work:

65 min

5xBounding


Core Work


Run:

86 min

@Z1

Split Run:

24@Z1/21@Z2

30 min @Z1

 

 

 

 


12

 

 

Run:

34 min

@ZR/Z1


Core Work


Run:

45 min

@Z1/Z2

Run:

30 min

@ZR/Z1


OFF


Run:

25 min

@ZR

Race:

10k

Core Work


13


Core Work


Run:

50 min

@Z1

Run:

23 min

@ZR

Speed Work:

65 min

8x400


Core Work


Run:

80 min

@Z1

Long Run:

108 min

85@Z1/23@Z2


14


Core Work


Tempo Run:

60 min

2x13@Z2

Run:

21 min

@ZR

Speed Work:

70 min

2x800,6x400

Run:

30min@ZR

Core Work

Run:

85 min

@Z1

Long Run:

114 min

88@Z1/26@Z2


15


Core Work


Tempo Run:

60 min

2x16@Z2

Run:

24 min

@ZR

Speed Work:

65 min

4x800,4x400


Core Work


Run:

85 min

@Z1

Long Run:

120 min

91@Z1/29@Z2

 

 

 

 


16

 


Core Work


Tempo:

60 min

2x16@Z2

Run:

24 min

@ZR

Speed Work:

70 min

2xMile,3x800


Core Work


Run:

80 min

@Z1

Split Run:

33@Z1/32@Z2

65 min @Z1

 


17

 

Run:

22 min

@ZR/Z1


Core Work


Run:

35 min

@Z1/Z2

Run:

25 min

@ZR/Z1

Run:

20 min

@ZR


OFF


Race:

Half-Marathon

Core Work


18

Run:

20 min

@ZR

Run:

30 min

@ZR/Z1

Run:

35 min

@ZR/Z1

Run:

50 min

@Z1

Run:

21 min

@ZR

Run:

85 min

@Z1

Split Run:

80 min @Z1

80 min @Z1


19

Run:

24min@ZR

Core Work

Tempo Run:

65 min

2x16@Z2

Run:

25min@ZR

Core Work

Speed Work:

70 min

1x5k,2xMile

Run:

25 min

@ZR

Run:

80 min

@Z1

Long Run:

130 min

90@Z1/40@Z2


20


Core Work


Run:

30 min

@Z1

Run:

40 min

@Z1/Z2


OFF


Run:

25min@ZR

Core Work

Race Sim:

105 min

80@Z1/25@Z2

Run:

30 min

@ZR


21

Run:

30 min

@ZR

Tempo Run:

60 min

2x10@Z2

Run:

35min@ZR

Core Work

Over/Under:

60 min

2x1 Mile

Run:

30 min

@ZR

Run:

50 min

@Z1

Split Run:

35 min@Z1/Z2

35 min@Z1/Z2


22

Run:

26 min

@ZR/Z1


OFF


Tempo Run:

50 min

3xMile @Z2

Run:

30 min

@ZR/Z1

Run:

20 min

@ZR


OFF


Race:

Marathon

 

 


Free Training Plans