20 Week BEGINNER Marathon Training Plan
Ready to run your first marathon? It’s 26.2 miles, and it takes about 20 weeks to prepare. This plan is perfect if you’re new to running — and it can really change your life.A marathon is more than just running a long distance. It takes smart training, building strength, resting, and having a good plan. That’s what this is all about.What’s inside:- 20 weeks of gradually increasing running, making sure you don’t do too much too quickly- Four easy recovery weeks (Weeks 4, 8, 12, and 16) so your body can rest and stay healthy- Weekly speed exercises that get tougher over time, from short 400-meter runs in the beginning to longer marathon-pace intervals at the peak of training- A two-week slowdown (Weeks 18 and 19) to help you arrive at the start feeling fresh and ready- Weekly strength exercises that can be done at home or the gym- Core workouts every week, starting easy and becoming more challenging- Relaxing movement routines every Sunday, including stretching and foam rolling to help your muscles recover- Tips on what to eat and drink during the race, so you stay energized from start to finish- 12 helpful tips for marathon success, including pacing, sleep, staying hydrated, and how to prepare for race day- A motivational tip from a coach each week to keep you inspired during tough training moments- Equipment ideas for everyone, no fancy gym neededWho is this for?It’s for complete beginners, people who have never run a race before, or anyone who dreams of running a marathon but isn’t sure where to start. If you can walk comfortably for 30 minutes, you’re ready to begin.What do you get?A downloadable PDF guide that you can use on your phone, tablet, or print out. Start today.In about 20 weeks, you'll be a marathoner. Let’s do this!
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