ENJOY EXPERT COACHING….during every
mile of your training
This 2 part schedule is put together for a casual runner who has decided that they want to complete a marathon. The first part includes a 3 month plan to build a base. If you haven’t run consistently over the last year, consider the first plan. It includes runs of 3-5 miles at least 3 days per week and some cross training. If you’re a more experienced runner, but have never run a marathon, skip right to Part 2. The second part includes a 20 Week Marathon Training Plan. The goal of this planis to get the beginner to the starting line on race day and through the entire 26.2 mile marathon strong and injury free.
You should be able to comfortably run 5 miles without stopping before you start the 20 week training schedule.
This Program Includes: Downloadable/Printable Daily Training Schedule, Nutrition Advice, Cross-Training Workouts Checklist, Detailed Explanation of Terms & more.
COMMON MARATHON TRAINING MISTAKES
Our plan will help to avoid these, so you can reach your goal
The single most common mistake runners make in their preparations for the marathon is simply not running enough. Although you don’t need to run as much as elite marathoners (120 miles per week), don’t forget that a 26.2-mile run is an extreme test of stamina. To ensure you finish, you need to run…a lot.
Of course, the definition of “a lot” is relative. Most runners have neither the time nor the durability to run 100+ miles per week. Many busy first-timers can barely handle a third of that amount. Nevertheless, once you establish your base (4+ months of regular running), your primary objective with your marathon training should be to run as much as you can without risking injury or burnout. Trust me…when you reach the 20-mile mark in a marathon, you will be thankful for every extra mile you ran in your training.
Avoid Race Day Pain and Misery
Follow the 80/10/10 rule. Another common marathon training program mistake is failing to vary workout intensity sufficiently. Many runners train at the same moderate intensity day after day. However, the best results are achieved when runners follow the 80/10/10 Rule, which involves training at low, moderately-high and high intensities 80%, 10% and 10% of the time, respectively.
There are numerous other “common mistakes” that many runners make. We reveal these mistakes and how you can overcome them to ensure your success in our Beginner’s Marathon Training Plan.
Besides avoiding mistakes that can lead to injury. You need a training plan that provides a diverse set of manageable workouts and a nutrition plan to give you energy and help you recover.
Below is an outline of some of the workouts included in the plan.
Foundation Run – Run at a steady, easy intensity
Cross Training – various non-impact aerobic activity such as swimming, cycling, or elliptical training. Also includes body weight exercises such as push-ups, mountain climbers, dips, sit-ups and many more. We provide detailed illustrations of each exercise. Each week, the cross-training differs so can enjoy variety
Fartlek Run – Fartlek is a mostly easy run with numerous short, but hard efforts sprinkled throughout. These hard efforts can be 100 – 400 yards long. These runs simulate race conditions and are a fun way to build up endurance. You can run hard whenever you like, just allow enough time between hard intervals to fully recover.
Long Run – Nothing more than a long foundation run. Start at an easy pace and gradually increase your perceived effort level throughout the run. Slow again near the end of the run to cool down and let your muscles slowly recover.
Our plan includes a number of other workouts that build strength and endurance. We also provide a complete stretching and foam roller section to ensure your body heals from each workout.
YOU”LL LOVE OUR SECRET ENERGY FOODS
Few marathon training plans include guidance on diet. We employ a Registered Dietitian who provides advice for meals, snacks and foods that help speed recovery. We also have some SECRET recipes that will energize you and ensure you avoid fatigue.
If you follow our plan from Day 1 to Marathon Race Day, I’m fully confident that you will enjoy success and reach your goal of completing a marathon.
If you have any questions about our plans, feel free to contact us