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Training Plan For Your First Marathon

 

 

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	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.

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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