First Time Marathon

JWOne

1 customer review  


Sample this plan:

Goal: PerformanceStaminaSpeed

Description: Designed for runners looking to complete their first marathon. Runners are able to run a successful marathon running only 3-4 days a week of between 30 and 3 hours following a specific training plan, and cross-training. In order to establish base fitness parameters to work to throughout the upcoming weeks we need to carry out a testing week. This will get you running and at the end of the week you will test your fitness on the 4th run. This can be completed on a flat route or in the gym on a treadmill. Record your time and search google for Jack daniels Vdot calculator. Input your time in and this will calculate your running paces and training zones Runners are encouraged to either cross-train or complete easy runs on other days of the week. No equipment is required to complete these runs.

Sport: Running

Level: Beginner

Duration: 12 weeks

Recommended Plans...

Beginner
Weeks 2-4 of your First-Time Marathon plan. After completing your first assessment week you should now be in place to move onto the first main block of training. This is a plan for the beginner but someone who has run at least a Half Marathon distance first. Running 3-4 times a week for between 1 hour and 1hr 40minutes
Intermediate
This plan is for Triathletes who wish to take that step up in performance to become competitive in their races. It is 8 weeks in duration and this plan is week 1. We will progressively push your limits and apply positive stress to enable you to become faster, more confident and ultimately more competitive in your chosen sprint triathlon. You will be undertaking Swim, Cycle and Run sessions in this plan and occasionally doing 2 sessions in a single day back to back as a brick session. 6 sessions in week 1 with one rest day between sessions 4 & 5.
Intermediate
This is an intermediate/advanced level, high intensity interval training for increasing endurance and speed. The short bursts of sprinting are perfect for fat loss and toning muscles. To complete each exercise you will need a treadmill or an area with hills or slopes. Each session is 20 minutes and great for regular cardio, fasted cardio in the morning or a post resistance workout burnout. There are three sessions in the week. Feel free to use ankle weights, or resistance bands for more intensity.
Beginner
The 4 Week Endurance Interval Training Plan is developed to build up athletic endurance through 12 sessions of run walk intervals that gradually increase stamina of running performance. This program can be done on a treadmill or outdoors. It is recommended to do the sessions every 2 days.
Beginner
Sprint your way to a 6 pack with this interval conditioning workout. Perform 3 workout sessions over the course of 1 week. Try to rest at least 24 hours between workouts. Interval conditioning will allow you to raise and lower your heart rate for metabolic boosting and athletic performance benefits. This workout program coupled with a nutrition plan that matches your goals, will bring out those abs
Advanced
This is a 4-week section of an 8-week Half Marathon plan for advanced runners. It contains 2 tempo sessions, 2 interval sessions, and 1 long run session per week.
Advanced
This is a 4-week section of a 16-week Marathon plan for advanced runners. It contains 2 tempo sessions, 2 interval sessions, and 1 long run session per week.
Beginner
This is a 4 week plan for beginners that includes 12 sessions which are 20-30minutes each consisting of long runs, intervals and sprints to help you become a better runner! Sessions can be completed outdoors or on a treadmill
Beginner
This is a 4-week section of an 8-week Half Marathon plan for beginners. It contains 1 tempo session, 1 interval session, and 1 long run session per week.

Customer Reviews

  1. Great plan

    This plan is great to train for my first marathon

    Reviewed on April 10, 2018, 5:23 a.m. | Permalink

    1 of 1 customer found this useful