Marathon Training Plan Level 1 (Novice) 20 Weeks
If you’re looking for a 20 week plan that will help build your base, your strength, speed, and efficiency at your goal pace, this plan is perfect for you. This plan includes 4 weeks of our tried and true Base Training, 4 weeks of our Hill Module, 4 weeks of our Speed Module, and 8 weeks of our Marathon Training Plan. One training plan to do it all.
-Length: 20 weeks
-Runs per week: 3
-Key/Hard Workouts per week: 1-2
-Cross-training days per week: 1-2
-Garmin Structured Workout Compatible
-McMillan Calculator paces integrated into all workouts
Weekly mileage = 20-30 miles per week (30-50 kilometers per week)*
*based on an average training pace of 12:00 min/mi (7:30 min/km)
NOTE: Each run includes a range of duration/distance and pace so actual mileage may vary.
-Tried and true, scientifically-based and proven marathon workout sequence
-Goal pace predictor workouts to dial in your goal pace
-Progressive long runs to increase your endurance
-Stamina-boosting marathon specialty workouts
-Predictor workouts to determine your best pace for race day
-Gradual pace advancement through the training plan to keep you optimally challenged
-Workout swapping – flexibility to move runs around based on your life schedule
-Built-in injury prevention and strength training routines to perform in sync with your running workouts
-Form drills to improve your speed and efficiency
-Be able to run 15 minutes on your regular runs and at least 30 minutes on your long runs.