Running - Marathon - Beginner - 12 weeks

Hey There !
Are you a runner who's been tackling half marathons and ready to up your game? This is for you, busy mom! 
This is a beginner's 12 week marathon training plan for "beginners" in marathon distance. You'll have 3-8 hours per week available for training and are comfortable running 45-60mins continuously at the beginning of this training plan.
**Structure**


 
The structure of this plan is 4 runs per week, one strength session (you can add as you wish), one mobility (you can add as many as you'd like), with progressive load so you get fitter as the marathon day closes in :D 

Monday and Friday are planned days off. 
Tuesday, Thursday higher intensity days, Wednesday Strength work, 
Saturday and Sunday are your longer aerobic work or alternatively running race days if you have some in your calendar. 

You'll be going by both Heart rate and pace as you go through this plan. Please do not use wrist based Heart Rate Monitor as they are not as reliable and accurate as a chest or arm strap. 

At the start of the program, you should be able to comfortably run for 45-60mins, 2-3 times per week. Weekly volume (hours) varies depending on your pace. Your longest run should not exceed 31K, most likely you'll be fine with 28K. Overall volume stays within 5-8hrs per week. 

I highly recommend you to stick to the strength training program, as strength training has been shown to prevent injuries and improve a runner's efficiency.



**When to start?**

There is no better time than today. You may want to start this program on the first day of your menstrual cycle and adjust the program so that the recovery week falls around your period. So for example, if your cycle is 28 days, you will keep the training load increasing until 5-7 days before your periods, then ease off (recover) right before and perhaps a couple of days into your periods, depending on whether you have bad cramps or not. If no symptoms of PMS or cramps, then no need to have periodized recovery week right before the periods. It is individual, and I can help you figure this out with you. Just email to get started!



**What is included with this plan?**


Training program via TrainingPeaks app (Basic Athlete Account included) and/or our own strength training App

Weekly notes - mental training advice - sports nutrition advice - recovery advice

Strength training program

Training intensity zones for you

Email access to coach Marjaana 

Access to our private Facebook group

Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.

Track your performance with robust data tracking and detailed graphs.

Plan for your event in the TrainingPeaks calendar.

Track your weight, sleep, hours, fatigue and stress while you train.

Syncs daily with other popular apps like Garmin and MyFitnessPal.

**AdOns**

Personalized nutrition & hydration nutrition plans at additional cost.

Personalized Strength Training Program based on movement analysis and strength assessment at additional cost, including a specialized strength training app with video instructions! Contact me for more deets!



**Support**
 

This is a "self-coached" plan, meaning that I will be not coaching you and commenting on your training, however, you will have access to me via email and/or our private Facebook group, where you can ask questions, and share your wins and struggles! Once you purchase the plan, you can request access to the FB group.



**How does it all work? **


Once the payment has been processed, you will receive your log-in to the Trainingpeaks account where your training plan and diary will live. Make sure to use your best email address as your Trainingpeaks account will be set up with that email. 

Once you've accessed your trainingpeaks account, you need to set up the connection to your smartwatch and you can start training! All structured workouts will download automatically to your watch once you have linked your smartwatch with TP (trainingpeaks). 

Please allow 24-48 hours for everything to get set up. Thank you! If you have any problems accessing your program, please email ask@tiredmomruns.com. If you'd prefer a training plan on paper pdf please ask. 


As marathon run is a long distance event, the key is to develop a solid base and improve your fat oxidation (using fat as energy) capacity. This happens at and around your aerobic threshold. We will use MAF method to test your maximal aerobic function (MAF run) and work with fat adaptation runs (fasted or low carb pre-fueling) to force your body to use more fat than glucose on your runs. You can only do these runs if you stick to 65-70 % (some cases 75%) of your max Heart Rate (or around 180-your age, for example if you are 44 years old, 180-44=136. 

We will also work on getting your top end speed faster with targeted High Intensity Intervals. I recommend you to check out HIIT Science IG or twitter if you are curious about HIIT science for running. I follow their scientific approach and this plan is built on what I have learned from HIIT Science. 

When it comes to race nutrition, I recommend you to start testing early what works for you. Gels, etc are convenient, but often times cause Gastrointestinal issues. The only way to find out what works for you is to experiment, and I personally always prefer natural sources. Whole foods. 


You may consider cross-training such as elliptical or biking due to running being tough on your body. I also recommend you to run on different running surfaces from sand, grass, asphalt to gravel roads. 

Hope everything goes well and you enjoy this plan. Please consider leaving a recommendation on Facebook for me!

XO, Marjaana