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    Marathon Training Plan Beginners

    Uploaded by

    Zhu Paul

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Marathon Training Plan Beginners

    Uploaded by

    Zhu Paul
    29 views5 pages

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    marathon_training_plan_beginners

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    29 views5 pages

    Marathon Training Plan Beginners

    Uploaded by

    Zhu Paul

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5

    Beginners Marathon

    Training Plan
    Written and produced by
    Graeme Hilditch of fitFAQS.co.uk.
    for

    Copyright © 2009 Graeme Hilditch


    THE MARATHON TRAINING PLAN
    BEGINNER

    Week Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7


    Gentle 3-4mile Gentle 3-4M
    1 Rest Rest 30min walk / jog Rest Easy 4-5 Mile
    Jog fartlek
    Gentle 3 mile 3 Mile Tempo 40min Jog /
    2 Rest Rest Rest Easy 6 Mile
    Jog run walk
    3 Rest Rest 4 Mile fartlek Rest 5 mile easy Jog Rest Easy 6-7 Mile
    Gentle 3 mi or 30 min Hill ses-
    4 Rest Rest 3 miles easy Rest Easy 7-8 Mile
    rest sion
    Gentle 3mi or
    5 Rest 3-4 Mile Tempo Rest 4 mile Jog Rest Easy 8 Mile
    rest
    30 min Hill ses-
    6 Rest Rest Rest Cross train Rest Easy 8-9 miles
    sion
    45minute Far-
    7 Rest Rest Cross Train Rest Rest 10 mile jog.
    tlek
    Rest or easy 3m 4 Mile Tempo
    8 Rest Rest 5 mile jog Rest 10-11 mile jog.
    jog run

    Copyright © 2008 Graeme Hilditch


    THE MARATHON TRAINING PLAN
    BEGINNER

    Week Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7


    Rest or easy 5 mile fartlek -
    9 Rest Rest 4 mile jog Rest 11-12 mile jog
    3mi jog hard
    Rest or easy Hard Hill Ses- 13-14M jog -
    10 Rest Rest 4 mile Jog Rest
    4mi jog sion Walk if needed
    14-15 M Try not
    11 Rest Rest 5M tempo run Rest 6 mile run Rest
    to walk
    Rest or easy Hills / fartlek - cross train or 16-17M jog walk
    12 Rest Rest Rest
    4mi jog Hard 6M if needed.
    Rest or easy 5mile Tempo cross train or 18-20M jog walk
    13 Rest Rest Rest
    4mi jog run 6M if needed.
    cross train or 10M with quick
    14 Rest Rest 4- 5 mile Fartlek Rest Rest
    6M spurts
    Rest or easy 5 miles at race cross train or 6M at Race
    15 Rest Rest Rest
    4mi jog pace 6M Pace
    Gentle 3mi or
    16 Rest Gentle 3 mile Rest Gentle 3 mile Rest RACE DAY
    rest

    Copyright © 2008 Graeme Hilditch


    THE MARATHON TRAINING PLAN
    BEGINNER

    Key points on how to use the beginner’s timetable

    • Remember that it is just a guide, you do not necessarily have to follow it word for word. Everyone is different and adapts to running at a
    different rate. Therefore, if you find the going tough then its fine to reduce the distance a bit, equally if you find it too easy dip into the
    advanced schedule.
    • Never run if you are carrying an injury, it’ll make only it worse. If an injury persists, seek professional advice.
    • Don’t be afraid of looking at the advanced schedule and incorporate some sessions if you feel up to it.
    • Don’t feel guilty if you miss the odd run. Life has a pleasant or sometimes unpleasant habit of getting in the way of training. If you miss a
    week or two of training however, go back a week or so in the timetable and build your fitness levels back up again.

    Training diary

    • Use the following pages to scribble down any notes you wish about your training. This might include information such as:
    • The route you took.
    • The distance and time of the run.
    • How you felt during the run.
    • Average Heart Rate (if you have a Heart Rate Monitor)

    Copyright © 2008 Graeme Hilditch


    TRAINING DIARY

    DATE DISTANCE RUN NOTES

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