Marathon Training Plan - Beginner Page 2
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4MARATHON TRAINING PLAN - BEGINNER
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
W/C
Threshold Run:
warmup,
Long Run/Walk:
10mins + 4 x
120mins (walk
4mins effort with
Cross-Training, 30
Cross-Training, 30
Steady Undulating
5mins,
REST
90seconds jog
REST
Run: 40mins.
mins
mins
run, 35mins; repeat
recovery
3
between sets +
times)
cooldown,
10mins
Long Run/Walk:
Steady Run, 40mins
Cross-Training, 30
90mins (walk
Cross-Training,
Steady Undulating
REST
+
REST
mins
5mins,
40mins + stretch
Run, 40mins
Stretch, 20mins
+ Stretch
easy run 25mins;
repeat 3 times)
Threshold Run:
warmup,
10mins + 4 x
Long Run/Walk:
Recovery Run, 30
5mins with
135mins (walk,
Recovery Run,
Cross-Training,
mins
90seconds
Yoga
REST
5mins
+ Body Weight
Jog Recovery
35mins
45mins
+ easy run, 40mins;
Exercises, 15mins
between
repeat 3 times)
each set + cool-
down,
10mins
Threshold Run:
warmup,
10mins + 4 x
Long Run/Walk:
Recovery Run,
5mins with
Cross-Training,
160mins (walk,
25mins
90seconds
Steady Undulating
20mins
REST
5mins
REST
+ Body Weight
Jog Recovery
Run, 40mins
+ Body Weight
+ easy run, 35mins;
Exercises, 15mins
between
Exercises, 20mins
repeat 4 times)
each set + cool-
down,
10mins
2
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