Running - Marathon - Intermediate & Competitive - 20w

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! 

This beginner Marathon plan is for you who are training for your very first Marathon, and have about 3-10 hours per week available for training.
 
**Structure**
This is a progressive 20-week plan for your first marathon, or for those who have had a long break from running. 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. 

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. 

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. 

By using this plan, you understand and accept that you use this plan and the advice at your own risk.
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!