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

Comments

Related Article

Latest MH Runners Stories

Is It Ok To Run Outdoors In The Haze?
Why You Should Try The Asics City Relay
Here's a tried and tested way on how to succeed at Pokemon Go, and get an awesome workout at the same time!
How To Select Your Best Pair Of Running Shoes

Newsletter

Subscribe now to receive the latest Men's Health news, articles and promotions straight to your inbox!
By signing up, you indicate that you have read and agreed to the and

Social Wire

Subscription

September Issue

Subscribe to Men's Health for 1 year and enjoy 20% off when you do so now!

Promotion

VitaHealth Passion Man Promotion
Arbutus Promotion
Stand to win an Arbutus Calendar AR607 timepiece worth $529.60!
Men's Health Birthday Subscription Special Men's Health Birthday Subscription Special

UP NEXT