Description
Running: Marathon, Beginner: 3.0 to 6.25 or 7.5 hrs/wk
Author: Gale Bernhardt
14 weeks - $54.95 (There is a 10% discount when ordering from Gale Bernhardt’s website.)
Total Hours: 75
This 14-Week training plan is for the runner looking to step-up to a new distance and successfully complete a 26.2-mile event. Personal speed records will come at another race. The beginner plan is written for athletes intending to run, or run and walk, the event at a pace between 12 and 16 minutes per mile (finish time at 5:14 to 7:00). If you use the training plan “as is”, it is a 14-week program. Before beginning the plan, you should be capable of running or run/walking four days per week. The description of the first week of the plan seen below should seem easy for you.
The first week of the plan has you running three or four days. Monday is an optional day of walking, Tuesday is a 20-minute run, Wednesday is an optional 30-minute bike ride, Thursday is a 30-minute run, Friday is a day off, Saturday is a 45-minute run and Sunday has two options. On Sunday you can do a run/walk workout or use a bike ride to build endurance. What? Why bike rides to prepare for a marathon?
In coaching multisport athletes I found cycling can be used to prepare people to run long distances without the joint-pounding stress that running creates. In the case you don’t have a bike or don’t want to use cycling to train for this event, there is a run scheduled in the plan for you to use on Sunday. So, all Wednesday bike rides are optional for everyone and the Sunday workout is a long bike OR a run, but not both.
Training hours range from 3:00 to 6:25 (run only) or 7:30 (cycling included)
Q – What do I get with a training plan?
A – After purchase, you will receive an email with instructions on how to download and access your training plan. Your plan will be available in your own private online training log account. You will enjoy the following benefits and more:
Daily e-mails with your next workout keep you on track
Create your own routes or search the library of routes for tracking your workouts
Map, graph and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
Upload workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
Track your fitness and gain confidence
Complete nutrition tracking to monitor your diet
Get support and answers on a message board specific to your plan and access to more message boards
Q – What if I don’t like the plan once I’ve seen it?
A – Because discounted plans are offered through this site and a coding system, no refunds are allowed. If you are worried about wanting or needing a refund, you can forgo the discount and purchase the plan directly from the TrainingPeaks website. Refunds for training plans are offered for a limited time after purchase. You can find this training plan on that site by following this link.
Sample workouts:
Workout #1 : Custom
Planned Time: 0:20:00
Walk 20-30 minutes at an easy pace or take the day off.
Workout #2 : Custom
Planned Time: 0:00:00
Week 1
Workout #3 : Run
Planned Time: 0:30:00
Run mostly in Zones 1-2 on a mostly flat course.
Workout #4 : Day Off
Planned Time: 0:00:00
Relax
Workout #5 : Custom
Custom
Planned Time: 0:30:00
Run/walk with heart rate in Zones 1-2 (mostly 1) on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.
Workout #6 : Bike
Custom
Planned Time: 0:30:00
Use your gears, big and small small chain ring, to keep cadence at 90+ rpm on a flat to rolling course. Keep heart rate in Zones 1-2, more Zone 1 if tired.
Workout #7 : Custom
Planned Time: 0:20:00
Walk 20-30 minutes at an easy pace or take the day off.
Workout #8 : Custom
Planned Time: 0:00:00
Week 2
Workout #9 : Run
Planned Time: 0:20:00
Warm-up ~ 10 min, then 5 x 10 sec accelerations (50 sec EZ jog RI), Cool down.
