Training Guide For Your Runs

Not sure how to train after signing up for a full or half marathon? We've got you covered.

 

 

The Five-Month Marathon Training Plan For Beginners
This training plan has been created by
elite endurance athlete Adrian Mok, to help the first-time marathoner train progressively towards achieving a race timing of 6 hours or less.

This training plan has been designed for the person who is already a) able to run 5 km in 30 to 35 minutes, and b) training about two to three times a week.

Duration: 5 months
Goal: To complete 42.195 km in 5
½ - 6 hours
Pace: 7:45 - 8:30 min/km

Phase One: Basic Conditioning
Weeks 1 - 8: 2 sessions per week. Any two days, according to your schedule

 
 
Day
Month
Week
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Jul
1
 
 
Easy Run 1
 
 
Easy Run 2
 
2
 
 
 
 
 
3
 
 
 
 
 
4
 
 
 
 
 
Aug
5
 
 
 
 
Easy Run 3
 
6
 
 
 
 
 
7
 
 
Easy Run 4
 
 
Easy Run 5
 
8
 
 
 
 
 


Legend


 
 
Duration
 
Intensity
 
Easy Run 1
30 min at easy pace.
Heart rate (HR) at Zone 1-2.
 
Easy Run 2
45 min at easy pace.
HR at Zone 1-2.
 
Easy Run 3
60 min at easy pace.
HR at Zone 1-2 with walking breaks.
 
Easy Run 4
40 min at easy pace.
HR at Zone 1-2.
 
Easy Run 5
15 min warm-up + 60 min at easy pace.
HR at Zone 1-3.
After warming up, maintain HR at Zone 3 for first 20 min.

Heart Rate
Maximum Heart Rate (HRmax) in beats per minute (bpm) = 220 - age

 
1 (Very Light)
 
2 (Light)
 
3 (Moderate)
 
4 (Hard)
 
5 (Very Hard)
50-60% of HRmax
60-70% of HRmax
70-80% of HRmax
80-90% of HRmax
90-100% of HRmax

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