Running - Marathon - Beginner 20w - Female Physiology :)

Congratulations, You've signed up for your first MARATHON! 
That is huge! 
You're probably feeling a bit scared, a bit excited but also a little lost. "How will I make it happen? I've never run so far. Can I even make it?" 
To be honest, I've gone through the same questions. It is scary, but also very exciting. It is hard to imagine actually running the marathon when you're just starting out. 
The good thing, I can relate to all these emotions and thoughts. I have designed this program so that we will address all those thoughts and questions together. Although this program is not coached program, I am here for you! 
So let's get started today! 20 weeks fly by when you are getting ready for a big hairy ambitious goal like running your first marathon! 
 
**Structure**

This beginner Marathon plan is for you who are training for your very first Marathon. This plan is Heart Rate based. The plan starts easily and builds gradually.
This plan is specifically designed with your female physiology in mind and you'll learn a lot about how to train with your cycle!
To start with you need to be able to run continuously for an hour.
Injury prevention is the red line of this plan, meaning that you will be hitting the gym regularly and doing aerobic (low intensity) training using alternate methods.
At the end of the plan, you will run a max of 2 hrs and 45 mins. Depending on your running pace, this could be 20Km or 36Km.
This training plan also teaches you to do a proper warm-up sequence for each of your runs, allowing your body to prepare for the main part of the training, running.
This training plan also teaches you to gauge the training intensity by Rate of Perceived Effort (scale 1-10). Why? You may not have a GPS watch or Heart Rate data and even if you do, it is beneficial to be able to run by feel in such cases as Watch malfunction, it's too dark to see the watch, you doubt your ability if your day-to-day Heart Rate happens to be a bit higher in a race, etc.
All because I want you to learn to listen to your body and work with it!



**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 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 



**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. 

If you have any questions/comments about the plan, please feel free to contact me directly at info@tiredmomruns.com
If you need help determining your intensity zones using pace or HR, please contact me
 
Xo, Marjaana