Your First Marathon - 3 to 5 hrs goal - 21 wks - 3-10 hrs/wk
21 weeks - $60.00
Total Hours: 140
Total Hours: 140
This 21-week plan is specifically designed for runners who are about to take on the marathon, with a goal time in the 3 to 5 hour range.
This plan entails training 6 days a week, at 3-10 hours per week. The plan is great for athletes with a HR monitor, but also those without.
The plan follows a Linear Periodization model which will stress athletes, with recovery periods to allow for proper recovery and adaptation. If athletes follow the workouts as listed and suggested, they will see the benefit of performing at your big race! If athletes modify the plan, and do not follow the guidelines of the daily workouts, the results may vary.
This plan also includes cross training, to help keep athletes healthy and performing well throughout the entire 21 weeks.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Custom
Planned Time: 0:0
Welcome! Thanks for purchasing this plan! I know if you follow it as written, you will be very successful in your marathon endeavors! See the attached document in your daily log for more info and FAQ's to help you along. If there are other questions not found there, feel free to contact Jim Vance at jvance@trainingbible.com with your questions. Best of luck!
Workout #2
Recovery Day
Planned Time: 0:0
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink when thirsty. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.
Planned Time: 0:0
Welcome! Thanks for purchasing this plan! I know if you follow it as written, you will be very successful in your marathon endeavors! See the attached document in your daily log for more info and FAQ's to help you along. If there are other questions not found there, feel free to contact Jim Vance at jvance@trainingbible.com with your questions. Best of luck!
Workout #2
Recovery Day
Planned Time: 0:0
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink when thirsty. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.
Day #2
Check cadence
Planned Time: 0:20
On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).
Planned Time: 0:20
On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).
Day #3
Strides, 6-8, count steps.
Planned Time: 0:30
Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! Easy jog cool down.
Planned Time: 0:30
Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! Easy jog cool down.
Day #4
Optional mode(s)
Planned Time: 0:15
Your choice of mode: hike, XC ski, snowshoe, row, aerobics class, stair climb, etc. Anything except your normal sport discipline(s). Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic effort.
Planned Time: 0:15
Your choice of mode: hike, XC ski, snowshoe, row, aerobics class, stair climb, etc. Anything except your normal sport discipline(s). Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic effort.
Day #5
Envelope Run
Planned Time: 0:30
For this run, start off easy, then work to a quick pace, right on the edge of comfort/discomfort. Push that envelope, trying to be quicker, without necessarily being more uncomfortable. Focus on your rhythm, cadence, forward lean, soft footstrike, relaxation, eyes and head position, etc.
Planned Time: 0:30
For this run, start off easy, then work to a quick pace, right on the edge of comfort/discomfort. Push that envelope, trying to be quicker, without necessarily being more uncomfortable. Focus on your rhythm, cadence, forward lean, soft footstrike, relaxation, eyes and head position, etc.
Day #6
Envelope Run
Planned Time: 0:19
For this run, start off easy, then work to a quick pace, right on the edge of comfort/discomfort. Push that envelope, trying to be quicker, without necessarily being more uncomfortable. Focus on your rhythm, cadence, forward lean, soft footstrike, relaxation, eyes and head position, etc.
Planned Time: 0:19
For this run, start off easy, then work to a quick pace, right on the edge of comfort/discomfort. Push that envelope, trying to be quicker, without necessarily being more uncomfortable. Focus on your rhythm, cadence, forward lean, soft footstrike, relaxation, eyes and head position, etc.
Day #7
Envelope Run
Planned Time: 0:30
For this run, start off easy, then work to a quick pace, right on the edge of comfort/discomfort. Push that envelope, trying to be quicker, without necessarily being more uncomfortable. Focus on your rhythm, cadence, forward lean, soft footstrike, relaxation, eyes and head position, etc.
Planned Time: 0:30
For this run, start off easy, then work to a quick pace, right on the edge of comfort/discomfort. Push that envelope, trying to be quicker, without necessarily being more uncomfortable. Focus on your rhythm, cadence, forward lean, soft footstrike, relaxation, eyes and head position, etc.
Day #8
Recovery Day
Planned Time: 0:0
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink when thirsty. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.
Planned Time: 0:0
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink when thirsty. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.