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Training Plan: Marathon - Beginner
Duration / Intesity: 12 weeks, 5 - 6 workouts per week


Marathon - Beginner
Mon Tue Wed Thu Fri Sat Sun
1 Easy Run
20 mins
Steady Run
25 mins
Rest
Core Session
Interval Run
3x3
Fun Session
20 mins
Long Run
3 miles

Day 1! Get outside and have a nice jog/walk/run/sprint - whatever you fancy!

Today, it gets serious - 25mins at a pace so you could still talk.

Chill yourself out! Great start.

3 mins fast, 3 mins recovery, three times. Awesome to improve fitness, quick!

Get out there, run with a friend, run in the gym, just do it a fun way!

First long run of 12! Try and do 3 miles without walking... control your pace. Distance not time today.

2 Rest
Interval
3x3
Fun Run
25 mins
Hilly Run
4 repeats of your local hill
Steady
30 mins
Race Pace
30 mins
Long Run
4 miles

You should have sore legs if yesterday went well! Put them up and stick Chariots of Fire on

3 mins fast, 3 mins recovery, three times! Faster than last week too!

Fun run! As long as you're moving for the time, do what you want to enjoy it! Fancy dress? Why not!

Find a local hill or set the treadmill to max! Repeat it 4 times!! Calf Buster!!

Try and pick this run up, get the heart rate higher than usual. You're getting fitter!!

EVEN FASTER! Go a bit faster again!! Get an idea of how many minutes it takes to do a mile.

Long and steady... Enjoy today! It's your biggest run so far! Well done you.

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