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In this post, I’m going to explain the rationale and building blocks of a 16 week marathon schedule, share our free downloadable beginner marathon training plan (in PDF and Google Sheets / Excel spreadsheet format), and point you towards some additional resources for your marathon training!
These marathon training plans have been refined and road-tested by tens of thousands of runners, and each comes in various formats (printable file, PDF, Google Sheet / Excel) with accompanying guidance notes.
Week: Monday (Easy/Recovery) Tuesday (Intervals/Treadmill) Wednesday (Base) Thursday (Tempo) Friday (Rest) Saturday (Pre-Long) Sunday (Long) Projected Weekly Mileage
Feb 16, 2018 · Gearing up for a big race? Create a marathon training plan, log your runs, and track your progress. Here's how to use Excel to supercharge your performance.
Jun 25, 2020 · View or download your free 8- and 12-week Marathon training plans in beginner, intermediate & advanced from leading running coach Phil Mosley.
Feb 12, 2024 · Use this guide to find free marathon training plans that work with your schedule and help you reach your marathon race goals. How Much Time Do You Need to Train for a Marathon? Free Marathon Training Plans; Marathon Training Plan: Beginner; Marathon Training Plan: Intermediate; Marathon Training Plan: Advanced
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Jun 12, 2022 · Train and run a marathon with this free 18-week guide from a certified running coach. Beginners to experienced runners can follow the training plan.