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Full Marathon - Novice

Who this plan is for:

  • First time marathoners

  • Runners who have already completed a full, but not within the past 12 months

  • Runners willing to commit to running five days per week

  • De Novo Harriers members who are ridiculously supportive of their fellow runners!!!

Recommended base prior to commencing the plan:

  • Completed at least one half marathon race in the prior 6 months

  • Have been regularly running 5 times per week for past 3 months

  • Have been running for at least 12 months

  • Your longest run has been at least 90 mins (within the past 3 weeks)

  • 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:

  • 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

  • Order of runs:Although flexibility in timing of your rest days, try to keep the order of the runs per plan

  • Cross training: Functional strength/core training is important, try to build in at least 2 sessions of 45 mins to your week (non-cardio)

  • 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!

  • The basics: Always use common sense, listen to your body, don’t train through injuries, pay attention to nutrition and hydration

  • 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:

  • CP: conversation pace run, the core running pace each week - just on the edge of breathlessness throughout the run.​

  • Easy run: this is what it says on the can, enjoy the running time, should not exert too much effort.

  • Workout: the one quality session of the week, try doing the Harriers workout, time includes some warm up/cool down.

  • 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

  • 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

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