Running - Your First Marathon in 14 weeks! Walk/Run Method

Hey lovely, let me first of all congratulate you for your commitment to run your first MARATHON! Wohoo! 
I've designed this plan a runner who is not ready to run the whole marathon but wants to use a very amazing, injury preventing Walk/Run method to complete the marathon! 
You will  
**Structure**

This beginner, 14-week 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.
To start with you do NOT need to be able to run continuously for an hour. You will use a walk/run method, and this plan starts with 5 min run / 1 min walking. From there, we increase the run part, and keep the walk part to 1 min.
We start nice and easy with 5min run/1 min walk.

Every week, you have 5 training days and 2 days off (Monday and Friday)
We start with 1 High Intensity Interval per week and add as we get stronger and fitter.
Your run/walk will start from 5min running and 1 min walking. Depending on your fitness, you may either start with 3 min running or 7 min running. Adding one more minute of running each week until 10 min running continuous, then adding 5 mins per week.
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. 
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 coachmj@besisufit.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 coachmj@besisufit.com
If you need help determining your intensity zones using pace or HR, please contact me
 
Xo, Marjaana