Are you the kind of runner who likes to have a long-term training program from your coach and follow it yourself? The Kenyan way marathon training plans just went digital!
Whether you plan on breaking some barriers –sub 3hr or sub 2hr- or to be able to finish your first marathon, we have the right plans for you. I have created three marathon training plans that fit different levels of runners: The beginner, the Intermediate and the advanced runners’ plans.
The best part is that you can get the plans in different formats. It can even be synced into your personal GPS and get alerted by your watch on your next program of the day! Your watch will guide you through the workout and keep track. You get notified when to start and stop an interval so you can entirely focus on your workout goal.
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Below are the three plans
The 12 weeks beginner marathon training plan
The 12 weeks’ marathon training for beginners ensures that by the end of the 12 weeks, a runner will have been able to develop their ability to do proper, efficient and quality training for their upcoming marathon races. My experience working with several runners from different nationalities and abilities has enabled me to develop a pattern that ensures the smooth progress of any runner, from being unable to complete a single run to be able to do multiple runs in a week without the risk of getting injured.
For the beginner program, I will base our workouts mostly on duration rather than distance so one can comfortably finish the workouts even if they need to go slower. They are good as long as they finish the minutes stated on the workout.
If you prefer to get my training plans in other formats like epubs, PDF, etc, you can always get in touch.
The 15 weeks intermediate marathon training plan
This program aims to build more endurance and confidence in tackling the 42.195km, and to get you a new personal best time as you progress in your marathon running career/hobby.
The program will be basing the workouts on a mixture of duration (time on your feet), measured speed workouts, distances for the long runs, and hill workouts, among other workouts.
While the program runs a total length of 15 weeks, it is advisable to skip into the last three weeks – the tapering stage- in case a marathon race comes up before you end the entire program.
If you prefer to get my training plans in other formats like epubs, PDF, etc, you can always get in touch.
The 15 weeks advanced Marathon training plan.
This program is aimed at advanced marathon runners whose focus is to break barriers, be it to go below 3hrs, to meet Boston Qualification times, to run a personal best time, etc.
Self-discipline will be needed here, given that there will be double runs on some days, and the total weekly mileage will be expectedly high. After all, the program is for someone who has a huge desire to succeed, and it should not be a lot of trouble sacrificing their time to achieve their goals.
The program will be basing the workouts on a mixture of duration (time on your feet), measured speed workouts, distances for the long runs, and hill workouts, among other workouts.
Like the intermediate program, you can skip into the last three weeks – the tapering stage- in case a marathon race comes up before you end the entire program.
If you prefer to get my training plans in other formats like epubs, PDF, etc, you can always get in touch.