26.2 Training Plans

Select a training plan level from below to read the details.  When you decide which plan you want to start, select the “DOWNLOAD THE PLAN” link. I wish you luck with your training and racing!

Select a plan from below to view more details:

Are you ready to run your first marathon?  The Beginner Marathon training plan is the perfect program for first-time marathoners and those looking to smartly increase their mileage.

The Beginner Marathon training plan is 20-weeks in length and includes four runs per week.  You will start with a 6-mile long run in week 1 and progress to running a 20-mile long run in preparation for the race.  The focus throughout the plan is on a strategic combination of easy runs, long-distance runs, rest days, and cross-training.  With this approach, your body will have time to adapt to the increases in running each week and properly prepare you to finish a marathon.

In week 12, I introduce you to workouts that will help you to improve your speed and endurance.  If this is your first time incorporating structured workouts at a faster pace, follow the descriptions closely, and always listen to your body.  You can achieve your first marathon goal without these workouts.  However, these workouts can greatly improve your comfort level with running longer distances.

This marathon program includes two optional cross-training workouts per week.  These cross-training sessions allow you to incorporate other activities you enjoy with this training plan.  Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting.

Individuals will want to choose the Beginner Marathon program if they have been running 3 to 4 times per week for 40 to 50-minutes each time for at least the last six months.  If you are currently running less, that is okay!  Consider starting with the Beginner Half Marathon Plan and building your fitness up to take on this marathon plan.

The Intermediate Marathon training plan is a slight increase in mileage from the beginner training plan.  While this plan still includes four runs per week, there is a larger focus on the length of long runs and speed/tempo workouts.

This marathon plan is 20-weeks in length.  You start with an 8-mile long run in week 1 and progress to two 20-mile long runs in preparation for the marathon.  The gradual increase in distance will have you running farther and feeling more comfortable while covering the distance.  Speed workouts are meant to improve performance by focusing on a faster pace and efficiency.  Tempo runs and race pace workouts are designed to improve your comfort levels with running a faster pace for an increased amount of time.  As the plan progresses, the total running time and intensity of each session will increase.

The Intermediate Marathon program includes two cross-training workouts per week.  These cross-training workouts allow you to incorporate other activities you enjoy with this training plan.  Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting.  With the goal on improving your half marathon time, cross-training workouts can make a remarkable difference in building strength and efficiency.

Individuals will want to choose the Intermediate Marathon training plan if they have been running 4 to 5 times per week for 45 to 90-minutes each time for at least one year.  It is recommended that you have completed at least one half marathon or marathon in the past year.  If you are running less, that is okay!  Consider starting with the Beginner Marathon plan or a Half Marathon training plan and building your fitness up to this marathon program.

The Advanced Marathon training plan is similar to the Intermediate plan, except that you begin with a 10-mile long run in week 1 and progress to two 20-mile long runs and one 22-mile long run in preparation for the marathon.

This plan includes 5 to 6 runs per week with a focus on long runs, speed workouts, tempo runs, race pace workouts, and cross-training sessions.  The goal of the Advanced Marathon program is to improve your marathon finish times and performance!

Speed workouts are meant to improve performance by focusing on a faster pace and efficiency.  Tempo runs and race pace workouts are designed to improve your comfort levels with running a faster pace for an increased amount of time.  As the plan progresses, the total running time and intensity of each session will increase.

This marathon training plan includes weekly cross-training workouts.  These cross-training workouts allow you to incorporate other activities you enjoy with this training plan.  Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting.  With the goal on improving your marathon time, cross-training workouts can make a remarkable difference in building strength and efficiency.

Individuals who consider themselves seasoned half marathon or marathon runners will want to choose this Advanced Marathon training plan to improve finish times.  You should be running 4 to 6 times per week for 45 to 90-minutes each time for at least one year.  It is recommended that you have completed at least one half marathon or marathon in the past year.  If you are running less, that is okay! Consider starting with the Intermediate marathon plan and building your fitness up to this Advanced Marathon program.

If you want to download all the marathon training plans, please click here or select the button below. You will be able to download a .zip file of all plans.

We all have dreams, in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.
~Jesse Owens

Words From My Clients

Andrew managed to push me to work as hard as I could during my workouts and still have a lot of fun while doing it. I looked forward to my sessions with Andrew because I could see myself improving and knew that his workouts were making me a better athlete.

Laura

Though I always enjoyed the short run and triathlons, I never imagined myself running a 50K race distance. Andrew helped me believe in my abilities to do something so ‘unimaginable!’ Today, I stand tremendously grateful for the expertise, patience, and genuine kindness of Andrew. He has been an invaluable resource over the years!

Thijs

Great coach and very knowledgeable. Always has a positive attitude and is very encouraging. Would definitely recommend.

Daniel

Coach Andrew is a great coach! I hired him for strength and conditioning and he knows how to push you!!! He has a good plan for anyone who is trying to better themselves.

Johnny

Andrew works great with where you are according to your fitness level. Our first session was very encouraging and yet, challenging. Which was great!!!

Ronda

I am a Lifelong athlete and just Two sessions in with Andrew and cannot believe how little I actually knew about running and getting faster. Anyone who wants to improve, learn, and run better should book some time on the track with him!

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Kirk

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