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After the popularity of the post in my free CrossFit training programs and the quick approach of the spring marathon training season, I thought I would take a few walks to find you a completely FREE marathon training plan! Some are plans that I have tried before, others have been researched, but have not necessarily chosen to follow them for one reason or another.
When choosing a marathon training plan, you should look for a plan that offers you challenges, but is also realistic in terms of your current ability, free time and motivation! For example, if you only run twice a week right now and you don't really see you contributing much more, there is no point in choosing a plan that you have committed to 5-6 times a week. You just have every session you miss demotivated!
Fortunately, there are many plans to choose from. And here I have put together some of the best and most tried, tested and reliable for you. So here we go …
Of course, each marathon event usually has a plan to follow. Some of them are very basic for beginners, others are more well-known and perhaps time-oriented. Here is the Virgin Money London Marathon, developed this year on its website by none other than Marathon Talk presenter and former hurdler Martin Yelling. Martin is a former training partner of Paula Radcliffe, so he has a pretty good authority on what is needed to go through a good distance race.
Not to mention Runner’s World, we can’t talk about training plans! The popular magazine offers training plans from the beginning to the beginning to more detailed plans for specific time goals. The formats are different on their website, the list format is a complete torment, but spreadsheets are easy to copy and paste into a spreadsheet if you like it … my friends know I like a good Excel file!
Nike Run Club
In the UK, they may no longer be a physical club, but the Nike Run Club website is still very accessible. If you want a smooth PDF and a plan with plenty of style, this is for you! It includes three hard sessions: 2 x speed (rotation between track, pace, mountains, fartle and progressive runs) and 1 x endurance session, in addition to some recovery workouts that may include some lighter miles.
At the other end of the scale, and with the same setback as it sounds, we have Cool Running … their website is so incredibly from the 90s, but the plans are detailed and well put together (in a table – YES). Between four different schedules (from beginner to competition), your goal should be covered. However, be warned … these are the only plans I've seen that you've run a full marathon distance before race day and, for more advanced plans, a marathon distance. I have to admit that the nonsense approach of nonsense is completely sensible – for every other competition distance you would reach the target distance in training or beyond, why not for marathons ?!
FIRST (via Runner’s World)
A poverty plan proposed by the Furman Institute for Running and Research Training (FIRST), which proposed an "train less, run faster" approach. The FIRST plan reduces the running days to only three main sessions – run HARD – alternately to the cross training you choose. This is probably the volume of running I intend to follow, as it is more realistic for my lifestyle and it means I can keep up with CrossFit and not burn out. The pace of each run is usually faster than similar sessions on other plans, so make sure you still prioritize recovery as high as you would for 5-6 days.
Hal Higdon is probably one of the best known names in the marathon game. Hal is a long-time contributor to the Running World and has a number of books, including "Marathon" * (obvs) and "Run Fast" *, and with the PB Marathon at 2:21:55 he definitely knows what he's talking about! His website offers a wide range of plans (including an alternative 3-day weekly schedule to FIRST) with the option to purchase the full training package for Training Peaks & # 39 ;. However, if you scroll to the bottom of each plan page, you have a free master plan for unmanaged tracking. Hali plans are also much longer than a traditional 12-16 week plan, so if you are very interested in getting started (as I know many people are!), Then you have nothing to expect.
So there we are – 6 sites where you can find your perfect marathon training plan! I hope you have benefited from them and let me know if you choose one of these plans for your marathon training by commenting below or leaving me a comment / message on social media. I follow my marathon workouts on my Instagram, Twitter, Facebook and here on this blog, so make sure you keep up to date!
Disclaimer: This post contains online links (marked with an asterisk *). If you buy one linked book, I earn a small commission, but that doesn't affect the price you pay! All other linked content is completely free and does not earn commissions!
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