Marathon Training Plan - Couch to Marathon

This 30-week training plan is intended for athletes who have no prior run training, but would like to complete 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 12 weeks of strength work, broken into three 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. The Sport-Specific Strength Phase is a bridge towards more sport-specific run training. It is intended to develop strength in very run-specific motions. Once completing the formal strength work, during the first 12 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 three strength phases, as well as the core routine, can be found [HERE] with our 1-1 Coaching, Mission Plan or FREE 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, or FREE programs. You are welcome to have your FREE training plan loaded into an interactive training log with Addaero Solo by request [HERE].

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Week # Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1

Lift:

Adaptation

Strength

Run:

36 min

@Z1

Lift:

Adaptation

Strength

Run:

37 min

@Z1

Lift:

Adaptation

Strength

Run:

38 min

@Z1

Long Run:

47 min

@Z1

2

Lift:

Adaptation

Strength

Run:

41 min

@Z1

Lift:

Adaptation

Strength

Run:

41 min

@Z1

Lift:

Adaptation

Strength

Run:

42 min

@Z1

Long Run:

53 min

@Z1

3

Lift:

Max

Strength

Run:

40 min

@Z1

Run:

25 min

@Z1

Lift:

Max

Strength

Run:

39 min

@Z1

Run:

54 min

@Z1

Long Run:

68 min

@Z1

4

Lift:

Max

Strength

Run:

25 min

@Z1

Lift:

Max

Strength

Run:

25 min

@Z1

OFF

Run:

20 min

@ZR

Race:

5k

5

Lift:

Max

Strength

Run:

40 min

@Z1

Run:

25 min

@Z1

Lift:

Max

Strength

Run:

39 min

@Z1

Run:

54 min

@Z1

Long Run:

68 min

@Z1

6

Lift:

Max

Strength

Run:

41 min

@Z1

Run:

30 min

@Z1

Lift:

Max

Strength

Run:

41 min

@Z1

Run:

59 min

@Z1

Long Run:

74 min

@Z1

7

Lift:

Max

Strength

Run:

46 min

@Z1

Run:

30 min

@Z1

Lift:

Max

Strength

Run:

46 min

@Z1

Run:

63 min

@Z1

Long Run:

79 min

@Z1

8

Lift:

Max

Strength

Run:

32 min

@Z1

Lift:

Max

Strength

Run:

35 min

@Z1

OFF

Run:

20 min

@ZR

Race:

5k

9

Lift:

Sport-Specific

Strength

Run:

51 min

@Z1

Run:

35 min

@Z1

Core Work

Run:

50 min

@Z1

Run:

70 min

@Z1

Long Run:

88 min

@Z1

10

Lift:

Sport-Specific

Strength

Run:

52 min

@Z1

Run:

40 min

@Z1

Core Work

Run:

52 min

@Z1

Run:

75 min

@Z1

Long Run:

94 min

@Z1

11

Lift:

Sport-Specific

Strength

Run:

57 min

@Z1

Run:

40 min

@Z1

Core Work

Run:

56 min

@Z1

Run:

80 min

@Z1

Long Run:

100 min

@Z1

12

Lift:

Sport-Specific

Strength

Run:

46 min

@Z1

Core Work

Run:

55 min

@Z1

OFF

Run:

30 min

@ZR

Race:

5k

13

Core Work

Run:

54 min

@Z1

Run:

35 min

@ZR

Hill Work:

55 min

3xBounding

Core Work

Run:

70 min

@Z1

Long Run:

106 min

95@Z1/11@Z2

14

Core Work

Tempo:

56 min

2x11@Z2

Run:

35 min

@ZR

Hill Work:

60 min

4xBounding

Core Work

Run:

75 min

@Z1

Long Run:

112 min

99@Z1/13@Z2

15

Core Work

Tempo:

60 min

2x14@Z2

Run:

33 min

@ZR

Hill Work:

65 min

5xBounding

Core Work

Run:

80 min

@Z1

Split Run:

45@Z1/15@Z2

58 min @Z1

16

Run:

35 min

@ZR/Z1

Core Work

Run:

47 min

@Z1/Z2

Run:

30 min

@ZR/Z1

OFF

Run:

25 min

@ZR

Race:

10k

Core Work

17

Core Work

Run:

60 min

@Z1

Run:

26 min

@ZR

Hill Work:

65 min

5xBounding

Core Work

Run:

75 min

@Z1

Long Run:

111 min

94@Z1/17@Z2

18

Core Work

Tempo:

65 min

2x18@Z2

Run:

27 min

@ZR

Hill Work:

65 min

6xBounding

Core Work

Run:

80 min

@Z1

Long Run:

117 min

98@Z1/19@Z2

19

Core Work

Tempo:

65 min

2x20@Z2

Run:

32 min

@ZR

Hill Work:

70 min

7xBounding

Core Work

Run:

85 min

@Z1

Split Run:

39@Z1/21@Z2

60 min @Z1

20

Run:

30 min

@ZR/Z1

Core Work

Run:

50 min

@Z1/Z2

Run:

35 min

@ZR/Z1

OFF

Run:

30 min

@ZR

Race:

10k

Core Work

21

Core Work

Run:

65 min

@Z1

Run:

21 min

@ZR

Speed Work:

70 min

6x400

Core Work

Run:

80 min

@Z1

Long Run:

117 min

94@Z1/23@Z2

22

Core Work

Tempo:

65 min

2x20@Z2

Run:

32 min

@ZR

Speed Work:

70 min

3x800,2x400

Core Work

Run:

85 min

@Z1

Long Run:

120 min

94@Z1/26@Z2

23

Core Work

Tempo:

75 min

2x20@Z2

Run:

30 min

@ZR

Speed Work:

75 min

5x800

Core Work

Run:

90 min

@Z1

Long Run:

120 min

91@Z1/29@Z2

24

Core Work

Tempo:

70 min

2x20@Z2

Run:

30 min

@ZR

Speed Work:

75 min

2xMile,2x800

Core Work

Run:

85 min

@Z1

Split Run:

33@Z1/32@Z2

65 min @Z1

25

Run:

29 min

@ZR/Z1

Core Work

Run:

35 min

@Z1/Z2

Run:

25 min

@ZR/Z1

Run:

30 min

@ZR

OFF

Race:

Half-Marathon

Core Work

26

Run:

20 min

@ZR

Run:

30 min

@ZR/Z1

Run:

35 min

@ZR/Z1

Run:

50 min

@Z1

Run:

34 min

@ZR

Run:

100 min

@Z1

Split Run:

80 min @Z1

80 min @Z1

27

Run:

24 min

@ZR/Z1

Tempo Run:

70 min

2x20@Z2

Run:

30 min

@ZR

Speed Work:

75 min

1x5k,1xMile

Run:

25 min

@ZR

Run:

95 min

@Z1

Long Run:

130 min

90@Z1/40@Z2

28

Core Work

Run:

37 min

@Z1

Run:

50 min

@Z1/Z2

OFF

Run:

30 min

@ZR

Race Sim:

100 min

75@Z1/25@Z2

Run:

30 min

@ZR

29

Run:

35 min

@ZR

Tempo Run:

60 min

2x10@Z2

Run:

35 min

@ZR

Over/Under:

60 min

2x1 Mile

Run:

35 min

@ZR

Run:

54 min

@Z1

Split Run:

40 min@Z1/Z2

40 min@Z1/Z2

30

Run:

25 min

@ZR/Z1

OFF

Tempo Run:

60 min

4xMile @Z2

Run:

30 min

@ZR/Z1

Run:

20 min

@ZR

OFF

Race:

Marathon


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