Sublimely Fit

Creating a healthier, more satisfying life.

  • Home
  • About
    • About Beth
    • About Sublimely Fit
      • Affiliations
      • Disclosure
  • Yoga for Runners
    • Free Guide! Hip Openers for Runners
    • Book
    • Yoga for Runners Course
    • Blog Posts
    • Running
      • Running for Beginners
      • Free Training Plans
      • Training Tips
      • Fueling + Nutrition
      • Gear Reviews
  • Yoga
    • Free Yoga Jump Start
    • Yoga for Beginners
    • Yoga Sequences
    • Yoga Poses
    • Mindfulness
  • Soul
    • Mental Health
    • Self Love
    • Body Image
    • Motivation
    • Goal Setting
  • Recipes
    • Breakfast
    • Lunch
    • Dinner
    • Smoothies
    • Snacks
  • Store

Marathon Training Plan for Beginners

09.16.14

After finishing my RRCA coaching certification, one of my big goals was to create basic training plans to post on Sublimely Fit (formerly Running with the Sunrise). Here’s my first: an 18 week marathon training plan for beginners, free for my readers.

18-Week Marathon Training Plan for Beginners

DISCLAIMER: always check with a medical professional before starting a new exercise program to make sure you’re healthy enough to follow it. If you feel pain or discomfort more than usual muscle soreness associated with starting or increasing a new activity, consult your doctor. If you have questions about adapting this plan to your own needs, consult a running coach.

FREE Hip Openers for Runners Guide

Sweet relief for your tight, sore hips!

Get the best hip-opening yoga poses sent straight to your inbox.

Basic marathon training plan for beginners. Runs are meant to be done at an easy, conversational pace. XT = cross training

For this training plan, all runs should be done at an easy, conversational pace. That is, you should be able to speak in complete sentences while running. Wednesdays are set aside for cross training (XT). Cutback weeks–weeks with decreased daily mileage to give your body a break–are every four weeks. As with any training plan, always listen to your body and take days off when you need them. It’s better to get to the start line undertrained than injured!

How many miles a week do you run?
What do you look for in a training plan?
Any requests for future training plans?

Share this:

  • Tweet
  • Email

« Motivation Monday #12
Why Running Changed How I See My Body »

Comments

  1. EB @ Running on E says

    09.18.14 at 2:10 PM

    Awesome to see the RRCA certification going to good use! I like the balance of this plan. Perfect for a beginner or first time marathoner.

    • Beth @ Running with the Sunrise says

      09.19.14 at 5:46 AM

      Thanks a bunch! Positive feedback from an ultrarunner means a lot. 🙂 That’s exactly what I was going for–what would a first-time marathoner need to be able to get to the start line healthy and without burning out but still be able to cross the finish line.

  2. Michelle says

    06.04.15 at 6:32 AM

    I’m 41 yrs old and running my 2nd full marathon in October of this year and was searching for different training plans. Your plan looks like the perfect one to get me to the finish line strong and healthy without feeling burned out or overtraining/getting injured. Thank you for posting this. Question: How long do you recommend cross training on Wednesdays? An hour?

  3. desmond says

    04.23.17 at 1:18 PM

    does it make a difference on the non long run days to split the daily total up into more then 1 run…if i get in 3-4 before work can i do the balance after work?

hello image sublimely fit

Hi, I'm Dr. Beth Brombosz! I'm a yoga teacher, running coach, and writer living in Oklahoma. I would love to help you create a healthier, more satisfying life. Join me on the journey!

beth (at) sublimelyfit.com
facebook twitter pinterest instagram bloglovin

 

FREE HIP OPENERS FOR RUNNERS GUIDE!

Search

Yoga for Runners Book

Yoga for Runners Book and eBook Bundle

Like Sublimely Fit on Facebook

Like Sublimely Fit on Facebook

Disclaimer

Sublimely Fit is a personal blog and all opinions are my own. I am not a medical professional. Please follow the advice of your doctor first and foremost. Although my intent is to do no harm, if you are injured following my opinion or something you have read here, I am not responsible. I am not responsible for comments written by others. Disrespectful or profane comments may be deleted. Privacy: I will never sell your email address or other information. Click here for the full privacy policy.

POPULAR POSTS

  • Speed Work for Distance Runners
  • How Long Should You Hold Yoga Poses?
  • What is a Tempo Run and Why Should I Do Them?
  • Foot Stretches: Yoga Poses for Feet
  • Yoga for Calf Muscles - Calf Stretches
  • 10 Mile Race Training Plan for Beginners
  • The 3 Things You Must Do to Run Faster
  • Yin Yoga Poses
  • Easy Blueberry Green Smoothie Recipe
  • Sick Day Yoga

Calendar

December 2019
S M T W T F S
« May    
1234567
891011121314
15161718192021
22232425262728
293031  

Copyright © 2019 · by Shay Bocks · Built on the Genesis Framework · Powered by WordPress

loading Cancel
Post was not sent - check your email addresses!
Email check failed, please try again
Sorry, your blog cannot share posts by email.