Run Marathon Beginner

Marathon Training Plan: Your Journey to the Finish Line

Ready to tackle a marathon? This program is designed for everyone, whether it’s your first race or you’re a seasoned runner looking to improve. We focus on gradually increasing your weekly kilometers to build your physical and mental endurance, ensuring you're well-prepared for race day.

Key Features:

• Progressive Overload: Each week, you’ll ramp up your total kilometers, helping you adapt to the demands of long-distance running.
• Varied Intensity: With a mix of interval and threshold sessions, you’ll enhance your capacity and speed while building strength.
• Optional Cross-Training: Once a week, switch it up with a cyclical session—choose from rowing, swimming, cycling, or even walking to keep things fresh.
• Long Runs: These are your cornerstone workouts. Start with 8 km in week 1 and build up to 32 km by week 15, followed by a tapering phase. Every third week includes a ‘step back’ to reduce volume and aid recovery.
• Flexible Options: You can either run/jog the set distance or opt for a time-based approach with recovery walks. Choose what feels right for you and mix it up as needed!

Pacing and Heart Rate: Most runs will be done at a comfortable Zone 2/3 heart rate. If you’re tracking your effort, aim for a Rate of Perceived Exertion (RPE) of 2 to 4—where 10 feels like an all-out sprint.