Hey, have you signed up, are thinking of signing up for a marathon?
This is a progressive 20-week plan for you, who has consistently run and can comfortably run for 60mins. The overall volume will progressively increase from 3hrs per week to about 7-10 hrs (depending on your running pace) around weeks 13-17. Your recovery weeks will be every 4th week.
Structure
We start easy focusing on getting your legs used to pounding and developing strength. We learn how to optimally develop your aerobic base using the training intensity distribution method. You will learn your individual training intensity zones.
I'd like to note that at the beginning of this plan, your workouts are by the length as in time, and in the last two phases you will focus on getting in the distance. The overall volume will be the highest during weeks 13-17 before tapering off.
Then we move on to adding a little more intensity, developing strength endurance and start practicing sound sports nutrition for your long runs.
In the third phase, you will learn to push yourself when you are feeling fatigued. You will keep practicing your race-day nutrition and hydration strategies and start honing in on your race pace.
In the last phase, you will be running your longest runs, at race pace, building confidence in yourself and in your race day nutrition&hydration. We then taper 2-3 weeks for your race, allowing your body to start expressing all that fitness you've been building up.
What is included?
This 20-week training plan includes:
- Trainingprogram in a specialized app where you can track and analyze your progress, download your structured workouts to your smartwatch and much more
- weekly notes
- mental training advice
- sports nutrition advice
- strength training program
- training intensity zones for you
- recovery advice
- email access to coach Marjaana
- access to our private Facebook group
AddOns:
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, and I do not have access to your training diary. You can, however, ask me questions through the Facebook group or email: coachmj@besisufit.com
Once the payment is processed, you will receive an email containing a login setup link to the Trainingpeaks diary. Please allow 24-48hrs for us to set this up for you and white list our email address to be sure it goes to your inbox. 
Let me know if you'd rather have this training plan in either Google Sheets or in .pdf format.
Let's Get Running!
Marjaana
By using this plan, you understand and accept that you use this plan and the advice at your own risk.