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Beginners Marathon Training

The Beginners Marathon Training Plan is aimed at people of good fitness undertaking their first marathon. This plan starts on the second Sunday of January (week 1). This training plan has been prepared by experienced marathon runner Eugene Coppinger.

Runners Tip

Take each day as it comes. Listen to your

Week Sun Mon Tues Wed Thurs Fri Sat Total
Week 1 8 miles easy Rest 10 minutes easy / 10 minutes tempo / 10 minutes easy Rest 6 miles easy Rest 5 miles easy 23
Week 2 9 miles easy Rest 10 minutes easy / 15 minutes fartlek / 10 minutes easy Rest 6 miles easy Rest 5 miles easy 24
Week 3 10 miles easy Rest 10 minutes easy / 10 x 1 minute with 1 minute recovery between / 10 minutes easy Rest 7 miles easy Rest 5 miles easy 26
Week 4 11 miles easy Rest 10 minutes easy / 15 minutes tempo / 10 minutes easy Rest 7 miles easy Rest 5 miles easy 27
Week 5 12 miles easy Rest 10 minutes easy / 20 minutes fartlek / 10 minutes easy Rest 8 miles easy Rest 6 miles easy 31
Week 6 13 miles easy Rest 10 minutes easy / 10 x 1 minute with 1 minute recovery between / 10 minutes easy Rest 8 miles easy Rest 6 miles easy 31
Week 7 14 miles easy Rest 10 minutes easy / 20 minutes tempo / 10 minutes easy Rest 8 miles easy Rest 6 miles easy 33
Week 8 15 miles easy Rest 10 minutes easy / 20 minutes fartlek / 10 minutes easy Rest 9 miles easy Rest 6 miles easy 35
Week 9 16 miles easy Rest 10 minutes easy / 10 x 1 minute with 1 minute recovery between / 10 minutes easy Rest 9 miles easy Rest 6 miles easy 35
Week 10 17 miles easy Rest 10 minutes easy / 25 minutes tempo / 10 minutes easy Rest 9 miles easy Rest 7 miles easy 38
Week 11 18 miles easy Rest 10 minutes easy / 25 minutes fartlek / 10 minutes easy Rest 10 miles easy Rest 17 miles easy 40
Week 12 19 miles easy Rest 10 minutes easy / 10 x 1 minute with 1 minute recovery between / 10 minutes easy Rest 10 miles easy Rest 7 miles easy 40
Week 13 20 miles easy Rest 10 minutes easy / 30 minutes tempo / 10 minutes easy Rest 10 miles easy Rest 7 miles easy 43
Week 14 20 miles easy Rest 10 minutes easy / 15 minutes fartlek / 10 minutes easy Rest 7 miles easy Rest 5 miles easy 36
Week 15 10 miles easy Rest 10 minutes easy / 6 x 1 minute with 1 minute recovery between / 10 minutes easy Rest 6 miles easy Rest 4 miles easy 23
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