Marathon Training Plan - Beginner
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4MARATHON TRAINING PLAN - BEGINNER
Garmin Plan: Beginner Marathon PlanNoCal
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
W/C
Long Run/Walk:
Cross-Training, 30
90mins (10mins
Cross-Training,
Easy Pace Run,
REST:
Steady Run, 30mins
mins
REST
walk + 20min easy
30mins +stretch
40mins + stretch
+ Stretch
run,
repeat 3 times)
Threshold Run:
Long Run/Walk:
warmup, 10mins + 4
Pilates Class or
Cross-Training, 30
105mins (walk,
Cross-Training, 40
Easy Pace Run, 30
x 3 mins effort with
Cross-
mins
10mins + easy run,
REST
mins
mins
20seconds jog
+ Stretch
25mins;
Training, 30 mins
recovery between +
repeat 3 times)
cool-down, 10mins
Threshold Run:
warmup, 10mins + 3
Long Run/Walk:
x 4mins effort with
Pilates Class or
Cross-Training, 30
105mins (walk,
Easy Pace Run, 30
Cross-Training, 30
20seconds jog
Cross-
REST
mins
10mins + easy run,
mins
mins
recovery between
+ Stretch
25mins;
Training, 30 mins
sets
repeat 3 times)
+ cooldown,
10mins
Threshold Run:
warmup,
Cross-Training,
Long Run/Walk:
10mins + 4 x
2 x
105mins (walk
Recovery Run,
Easy Cross-Training,
4mins effort with
REST or Yoga
20mins + stretch
REST
5mins, easy run,
30mins
30mins
90seconds jo
(Bike
30mins;
recovery between
/Row / Step)
repeat 3 times)
sets + cool-
down,10mins
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