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20 Week Marathon Coaching Schedule

I’ve a free 20 Week Marathon Coaching Schedule obtain for you right here on the backside of this web page!

This coaching plan is one among three marathon plans that’s used contained in the Run Your First Marathon Coaching Program

The Run Your First Marathon Coaching Program is a self-guided coaching package deal solely geared for many who need to run their very FIRST marathon! 

This system shouldn’t be merely a coaching plan reasonably it’s an final information geared particularly for these working their first marathon!

It features a coaching plan, checklists, prompts, motivational methods, house to file, and even a log e-book/journal to your first marathon!

This coaching plan itself is free (obtain beneath) as a result of I imagine {that a} runner wants to have the ability to assess a plan earlier than committing to it. 

Word: the free schedule is available in each a much and kilometers marathon coaching plan! 

How a lot time will you want every week for this marathon coaching Schedule?

There are 4 days of working scheduled each week throughout this marathon coaching schedule: 3 shorter runs and 1 future.

Since this coaching plan is particularly for first time marathon runners the main target is sort of fully on the long term and doesn’t embody different high quality working exercises corresponding to tempo runs or hill repeats. 

Your working days are scheduled for particular days of the week nonetheless they are often modified up to suit your schedule. 

Every week has a scheduled cross coaching session.

Cross coaching is a type of issues which can be nice to include for constructing a physique with total health and to offer your physique a break from all the working and subsequently enable you to keep away from harm.

Nevertheless it’s not completely crucial for marathoners do and I do know many who skip it altogether.

The selection is as much as you however you can also make a extra knowledgeable determination after studying the part on cross coaching within the coaching information

*How I Fueled my 2:54 Marathon by Whitney Heins.

Who is that this marathon coaching schedule For?

For this particular 20 week marathon coaching schedule I might suggest the next earlier than you start:

Be comfy with working at the very least 3-4 miles.

If you cannot bodily run 4 miles but you would possibly think about ready to start this schedule and construct extra of a working base till you might be extra comfy with that distance.

If you’ll be able to run/stroll 4 miles, that might even be a great place to begin, particularly in the event you have been contemplating utilizing run/stroll intervals through the marathon. 

A superb coaching technique is to all the time begin on the working degree you might be at.

It’s a lot safer so that you can be comfy working the 4 mile distance and progressing from there then having the very first week of your coaching (which doesn’t have a “future” scheduled) already be difficult for you.

For those who aren’t fairly prepared but, wait and maintain build up your endurance.

On that notice, listed below are 16 of the most effective issues you are able to do earlier than starting marathon coaching that can improve your probabilities of success!

Why embody mindset coaching as a marathon runner?

As a primary time marathon runner, you need to you’ll want to get your objectives and mindset in the precise order!

I included the Develop Your Marathon Mindset Coaching Plan to this program as a result of working a marathon is as a lot a check in psychological endurance as it’s in bodily endurance.

In spite of everything, a  marathon is 80% psychological and 20% bodily!

To place it merely, there is no such thing as a means you’ll be able to run a marathon with out changing into mentally sturdy! 

But many marathoners neglect this necessary side of their marathon coaching!

Do not try this! You’ll undergo come mile 23! (or sooner) 

Due to this fact, on the 20 Week Marathon Coaching Schedule Calendar you could entry on the backside of this web page, there are psychological coaching classes scheduled each week on the calendar famous by the initials: “MT”

If you are going to buy the Run Your First Marathon Coaching Program then you should use the included 20 Week Psychological Coaching Plan that compliments the working schedule. 

For those who select to not buy Run Your First Marathon then you possibly can both get the Develop Your Marathon Mindset Coaching Plan individually from this system, or do your individual type of psychological coaching.

My Favourite factor about this marathon coaching schedule…

Is the alternating lengthy runs after you attain the half marathon distance in your coaching plan in Week 8.

I’ve discovered alternating lengthy runs to be nice for newbie runners and first time marathoners who aren’t used to working lengthy distances and likewise have to construct their psychological tenacity extra as a way to deal with lengthy runs week after week. 

It’s additionally good for these with busy work or household lives who can’t carve out time for lengthy coaching runs each weekend. 

It permits for further relaxation, further restoration to be made but permits you to maintain making positive aspects in your endurance that will help you succeed on the marathon distance! 

If you wish to run & FINISH your FIRST marathon then the run your first marathon coaching program was made for you! 

If you’d like the complete coaching expertise of working your first marathon, then think about signing up for the Run Your First Marathon Coaching Program which incorporates every thing you should know to coach and run your very first marathon.

Listed here are all of the totally different sections we undergo in Run Your First Marathon Coaching Program (sure! I acquired you coated on every thing!)

  • 20 week marathon coaching plan (+ a prep week plan)!
  • Objectives Evaluation + Physique Evaluation + worksheets
  • Your Heat Up + Cool Down Prescriptions
  • The Develop Your Marathon Mindset Psychological Coaching Workbook with Weekly Psychological Coaching Prompts (the marathon is 80% within the head so we have to prepare ourselves to be mentally sturdy through the marathon!)
  • Cross Coaching Prescription + Objectives
  • A Mini Marathon Diet Information
  • Your Pre-Marathon Week Technique all laid out together with diet! (That final week is essential!)
  • Your carbo-loading plan
  • Pre-Race Meal Plans
  • Race Week Checklists for a clean marathon begin and end
  • A Restoration Motion Information
  • Journal/Log house with prompts as a result of it is your first marathon and you must doc it!

Run your first marathon is a web-based coaching program

This system is laid out for you in a step-by-step information and introduces ideas into your coaching the place they match finest in a primary time marathoner’s timeline! 

Here’s a sneak peek of what you will notice when you get inside!

LEt’s have a look at the free 20 week marathon coaching schedule

Operating a marathon is a type of issues that you simply received’t ever remorse doing, however you would possibly remorse NOT doing it down the highway! 

So save or print this marathon coaching schedule obtain (or pin it onto one among your Pinterest boards) or print if off and let’s get began! 

For those who make the dedication to start this marathon coaching schedule quickly, you’ll be able to run your first or subsequent marathon in 20 weeks time! 

would you want me to ship you THE Free 20 Week Marathon Coaching sCHEDULE?



how your marathon mileage will increase from week to week

This plan progresses at a few 10% improve in mileage every week the place your future is over 10 miles in size.

It will enable you to to progressively and progressively improve your endurance at an acceptable tempo.

There’s by no means greater than a 2 mile improve out of your longest weekly mileage week that you’ve accomplished. 

Your highest mileage weeks are 30-33 miles when your lengthy runs attain 19+ miles.

After you hit 12 miles in your lengthy coaching runs there can be an alternating “simple” week, the place your mileage is lowered and the “lengthy” run is far shorter in size (between 6-10 miles).

The following week there can be a rise in mileage once more and in the long term (about 1-2 miles can be added to your earlier future distance).

This alternation will enable you to to remain targeted, provide you with a break between weeks whereas maintaining your physique tailored to the trials of coaching, and most significantly, dramatically scale back your probabilities of harm.

Lengthy runs will be arduous in your physique and so by not doing a future each week you permit your self ample restoration time which I promise is more practical and can make you extra profitable within the marathon! 

We speak rather a lot about how one can have profitable lengthy runs in Run Your First Marathon Coaching Program– prep and diet is vital! 

do a simulated marathon race day run

Throughout Week 8 of your Marathon Coaching you’ve gotten the choice to run both a future of 12 miles or to finish a half marathon.

If you wish to do a simulated race run or have by no means run a race earlier than then I extremely suggest doing the half marathon.

It’s a good way to do a trial run whereas having a enjoyable time in a race environment!

I am positive you can be so pumped afterwards to your full marathon, though do not turn out to be overwhelmed by the thought that you must double the gap. 

You’ll be able to and can do it!

Simply follow this system and belief within the course of!

let’s discuss your taper week (week 20)

The week earlier than your marathon is a tapering week.

The excellent news is that your mileage is dramatically lowered in preparation for the massive overload you can be inserting in your physique on the day of the marathon.

That is additionally the week that you’ll want to start carbo-loading which is marked in your coaching schedule.

A carbo-loading plan is included within the Run Your First Marathon Coaching Program program.


You’ll be able to run/stroll a marathon!

The very last thing I wish to point out right here is that you should use this marathon coaching schedule with the run-walk-run methodology.

Operating gurus corresponding to Jeff Galloway extremely suggest this fashion of marathon “working”.

Particularly if you’re nonetheless comparatively new to working this is perhaps a fantastic choice for you or as you improve your future distance.

Mess around with a great run-walk-run ratio and see what works for you.

Attempt working for 3 minutes after which strolling for 3 minutes.

Or run for five minutes and stroll for two minutes. 

Right here is a complete information on run/strolling! 

Word: Whenever you signal as much as obtain this coaching plan it additionally is available in kilometers! 

would you want me to ship you THE Free 20 Week Marathon Coaching sCHEDULE in miles and kilometers?


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