Full Marathon - Novice
Who this plan is for:
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First time marathoners
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Runners who have already completed a full, but not within the past 12 months
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Runners willing to commit to running five days per week
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De Novo Harriers members who are ridiculously supportive of their fellow runners!!!
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Recommended base prior to commencing the plan:
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Completed at least one half marathon race in the prior 6 months
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Have been regularly running 5 times per week for past 3 months
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Have been running for at least 12 months
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Your longest run has been at least 90 mins (within the past 3 weeks)
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You are injury free!
Week # | Run 1 | Run 2 | Run 3 | Run 4 | Run 5 |
|---|---|---|---|---|---|
1 | 60 CP | 75 Workout | 60 Easy | 45 CP | 120 Long |
2 | 65 CP | 75 Workout | 60 Easy | 45 CP | 135 Long |
3 | 70 CP | 75 Workout | 60 Easy | 50 CP | 120 Long |
4 | 70 CP | 75 Workout | 75 Easy | 50 CP | 150 Long |
5 | 75 CP | 75 Workout | 75 Easy | 55 CP | 135 Long |
6 | 75 CP | 75 Workout | 75 Easy | 55 CP | 165 Long |
7 | 80 CP | 75 Workout | 80 Easy | 45 CP | 180 Long |
8 | 80 CP | 75 Workout | 80 Easy | 60 CP | 120 Long |
9 | 80 CP | 75 Workout | 80 Easy | 45 CP | 180 Long |
10 | 80 CP | 75 Workout | 80 Easy | 55 CP | 180 Long |
11 | 80 CP | 75 Workout | 60 Easy | 45 CP | 200 Long |
12 | 70 CP | 60 Workout | 50 Easy | 45 CP | 120 Long |
13 | 60 CP | 45 Workout | 40 Easy | 40 CP | 80 Long |
14 | 45 CP | 35 Workout | 30 Easy | Rest Day | Goal Race |
Helpful notes and hints:
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Rest days: The program is designed to allow flexibility of when you take your 3 rest days, try to spread them out in the week
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Order of runs:Although flexibility in timing of your rest days, try to keep the order of the runs per plan
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Cross training: Functional strength/core training is important, try to build in at least 2 sessions of 45 mins to your week (non-cardio)
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6th run?: Feel free to add a 5th run during the week, keep it steady and no more than 45 mins – but not at the expense of cross training!
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The basics: Always use common sense, listen to your body, don’t train through injuries, pay attention to nutrition and hydration
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Races: Build up races are good for many reasons, help with strategy, reduce race day nerves and can be fun with Harriers. Consider a 10k early in the plan (instead of run 4); half marathon between week 10 & 12; a fast 5k a couple of weeks out from goal race
Types of runs:
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CP: conversation pace run, the core running pace each week - just on the edge of breathlessness throughout the run.​
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Easy run: this is what it says on the can, enjoy the running time, should not exert too much effort.
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Workout: the one quality session of the week, try doing the Harriers workout, time includes some warm up/cool down.
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Long run: a key run each week, conversation pace effort i.e. effort i.e. just on the edge of breathless but could hold a conversation
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Goal race pace: If you think your goal race pace will be great than 13 minute miles, consider adding 20 mins to long run from week 6 onwards