Marathon Training Plan - Beginner Page 3
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4MARATHON TRAINING PLAN - BEGINNER
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
W/C
45mins undulating
Cross Training,
including 4 x 5mins
Long Run, 80mins
20mins
Swim + Cross
Recovery Run,
@
easy. Take a brief
Yoga+ Full Stretch
+ Stretch + Body
REST
Training,
80% effort with
walk
30mins
Weight Exercises,
30mins
2mins
if required.
20mins
recovery jog
Threshold Run:
Cross-Training, 3 x
warmup,
20mins (Body
HALF MARATHON
10mins + 4 x
Weight,
RACE or run a half
Yoga or Pilates
5mins effort with
Recovery Run,
20mins + Core,
REST
marathon distance
REST
90seconds Jog
Class
30mins
20mins
@
Recovery between
+ Leg Exercises,
marathon pace
sets
20mins) + Stretch
+ cool-down, 10mins
Threshold Run:
warmup,
Long Run/Walk:
10mins + 4 x
Recovery Run,
Cross-Training,
180mins (walk,
6mins effort with
30mins
REST or Yoga
30mins
REST
REST
5mins
2mins Jog Recovery
+ Body Weight
+ Stretch
+ easy run, 55mins;
between sets +
Exercises, 15mins
repeat 3 times)
cooldown,
10mins
Threshold Run:
warmup,
60 mins: 20min
Long Run/Walk:
10mins + 3 x
Row,
Recovery Run,
200mins (walk,
Yoga or Pilates
Recovery Run,
8mins effort with
20mins Step,
REST
20mins
5mins
2mins Jog Recovery
Class
30mins
20mins
+ Stretch
+ easy run, 45mins;
between sets +
Cross Trainer
repeat 4 times)
cooldown,
10mins
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