Marathon
Beginner

Coach Alden's Marathon Beginner Plan - 20 Weeks

by Alden Basmajian & Carrie Tollefson
Run Rock ‘n’ Roll Certified Coaches
DESCRIPTION
So you're ready to tackle a marathon! This plan is designed to take you from the early stages of running through a full marathon build. This is perfect for the first timer that wants to cross the fini
SAMPLE WEEK
Monday
Strength Training
Runners Core
Circuit 1: single leg bridges - 12 each side dead bugs - 20 bicycle crunches - 30 Circuit 2 pushups - 10-15 toe touches - 30 side plank dips - 20 Circuit 3: flutter kicks - 50 scissor kicks - 30 plank knee to elbow - 12 each side
20:00 min
Tuesday
Run
This is just a steady 3mi run to continue building fitness and an aerobic base.
3 mi
Wednesday
Run
This is just a steady 3mi run to continue building fitness and an aerobic base.
3 mi
Thursday
Strength Training
Runners Core
Circuit 1: single leg bridges - 12 each side dead bugs - 20 bicycle crunches - 30 Circuit 2 pushups - 10-15 toe touches - 30 side plank dips - 20 Circuit 3: flutter kicks - 50 scissor kicks - 30 plank knee to elbow - 12 each side
20:00 min
Friday
Run
This is just a steady 3mi run to continue building fitness and an aerobic base.
3 mi
Saturday
Rest Day
Rest day - today is a good day to roll out and recover. Don't focus on static stretching. Use a roller or something similar to help your legs recover from the work of the previous week.
Sunday
Run - Long Run
The weekend long run. These will be easy runs and will steadily increase in distance. They are fundamental to building up your endurance and tolerance for the marathon distance. A couple common questions are , "how many miles will I run? and how do I know I'll make it through a marathon if I never run 26mi?" You will max out at long run distance of 20 miles. This will give you a substantial amount of time on your feet, build your endurance, but also leave you fresh to continue training. Simply put, if you're running 26 miles in training, the recovery is too long to be productive. All the other runs that you do will help you build up the endurance and confidence to make it through the remaining 6.2 miles of race day. You also have the benefit of a taper to help your body recover and be stronger than it was on other long runs.
5 mi
OVERVIEW
Run
558 mi
80 workouts
Strength Training
9 hrs
37 workouts
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