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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
60 Workout
60 Easy
45 CP
90 Long
2
60 CP
60 Workout
60 Easy
45 CP
100 Long
3
60 CP
60 Workout
60 Easy
50 CP
110 Long
4
60 CP
70 Workout
65 Easy
50 CP
100 Long
5
60 CP
70 Workout
65 Easy
50 CP
120 Long
6
65 CP
75 Workout
65 Easy
50 CP
140 Long
7
65 CP
75 Workout
70 Easy
55 CP
120 Long
8
65 CP
75 Workout
70 Easy
45 CP
150 Long
9
65 CP
75 Workout
70 Easy
60 CP
120 Long
10
70 CP
75 Workout
75 Easy
50 CP
160 Long
11
70 CP
75 Workout
75 Easy
55 CP
185 Long
12
70 CP
75 Workout
75 Easy
60 CP
140 Long
13
70 CP
75 Workout
65 Easy
50 CP
200 Long
14
65 CP
60 Workout
50 Easy
45 CP
120 Long
15
60 CP
45 Workout
40 Easy
40 CP
80 Long
16
45 CP
35 Workout
30 Easy
Extra Rest
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

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

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

  • 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 race early in the plan (instead of run 4); half marathon between week 10 & 12; a fast 5k a couple of week out from goal. 

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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