Beginner Run Marathon Training App
Training Plan Overview
The Newbie Run Marathon Training Program is a very popular program for first-time marathoners and those who are currently running 3-4 times per week for 3-5 miles. The 20-week program includes two to three running workouts for 40 minutes and gradually progress and one long workout starting at 5 miles and building slowly to 20 miles. The program also includes two optional cross-training workouts and rest days. Cross-training allows you to incorporate other activities you enjoy to complement your program. Cross-training activities may include strength training, cycling, yoga, swimming, elliptical or any activity that is not running. This program is geared to first-timer half marathoners and gradually builds in mileage allowing your body to adapt to the new distances week to week. The Newbie Marathon Training Program is best suited for those who have been running at least three times per week for 40-50 minutes for at least 6 months. If you are running less, that's okay, consider following the Run-Walk Marathon Training Program.
Training Plan Mileage Chart
Week 1 Sample
Monday
Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 40 minutes. Finish with walking 5 minutes to cool down. Warm-Up Before every workout warm up walking for 5 minutes to prepare your body (heart, respiration, muscles and joints) for the upcoming workout.
Tuesday
Cross-train with lower impact activities like cycling, swimming, yoga, Pilates, strength training, cardio classes at an easy effort level for 30-40 minutes.
Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury.
Wednesday
Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 40 minutes. Finish with walking 5 minutes to cool down.
Rest days are just as important as workout days. As you build in distance, rest days allow your body a little down time to recover and adapt the program. Although rest days don't mean sitting on the couch all day, it is a mini break from your training program.
Thursday
Cross-train with lower impact activities like cycling, swimming, yoga, Pilates, strength training, cardio classes at an easy effort level for 30-40 minutes.
Finish every workout with an easy paced cool down to gradually decrease your heart rate, circulation and breathing.
Friday
Rest from activity today and enjoy the day! Use the i-Rate Scale to gauge your effort level while you -walk. Rate your level of intensity by how you feel from 1-10.
1 is at rest, 5 is very easy walking, 6-7 is a pace you can walk comfortably while talking, at level 8 you can hear your breathing, and 9-10 is all out, and a pace that you can only hold for a few minutes.
Use this system to stay in the smart training range listed on the training program (i.e. 6-7)
Saturday
Warm up walking 5 minutes at a brisk pace. Run 5 miles at an easy effort. Keep your running effort at a comfortable, conversational pace. Finish with walking 5 minutes to cool down.
After the cool down, incorporate a full body stretching routine to improve and maintain muscle and joint range of motion and flexibility.
Sunday
Rest from activity today and enjoy the day!