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.
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.
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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!
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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.
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.
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?
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?