22 Week BEGINNER MARATHON TRAINING PLAN. RG Active 22 Week Beginner Marathon Training Plan Page 1

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Andra Booth
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1 22 Week BEGINNER MARATHON TRAINING PLAN RG Active 22 Week Beginner Marathon Training Plan Page 1

2 Key Notes The NSPCC has teamed up with RG Active to be the charity s official training partner for running and challenge events. Putting together plans and providing tips and advice to make sure your training goes to plan and you stay injury free. Please find below a 22 week beginner marathon training plan to help you prepare for your event. If you have any questions about your training or need some advice on nutrition or injuries, please drop the team a line at This 22-week training plan is intended for the beginner marathoner who wants to train with a bit more focus. Strength & - this plan includes weekly strength & conditioning sessions. We recommend breaking the first 10 weeks of your strength & conditioning sessions into two phases, followed by a core phase in the later 10 weeks; Base Phase This is intended to prepare the joints and soft-tissue for the upcoming load of the Max Strength Phase through very, very light weight work with a higher number of repetitions, and is not intended to build strength but rather muscle endurance. Max Phase - This phase is intended to build lean muscle mass through exercises that use few repetitions with very heavy weights. Core Phase - is assigned to help maintain the new lean muscle mass. Please note: After your long run, keep your strength sessions light, if really sore or tired focus on stretching and flexibility instead. RG Active 22 Week Beginner Marathon Training Plan Page 2 The intensity of the training in this programme is to be executed using the RPE (Rate of Perceived Exertion) scale, this allows the athlete to work to their limits with specific barriers. We would advise that if this kind of training is new to you that you are cautious to begin with until you can understand how your body reacts to the training. The full RPE scale is at the back of the programme. Hill work Hill work is typically completed through hill bounding repeats. It s a great way to develop strength and stride efficiency. Ideally done on a moderate grade (6 to 7 percent) for this workout and perform one or more of the following variations of the bounding drill: Vertical bounding: Drive off the toes of the plant foot, lifting the opposite knee high, and emphasize vertical lift; land on the opposite foot and repeat. Horizontal bounding: Same as vertical bounding, except that we emphasize the length (not height) of the bound. Track work - Track work (Speed s in your training plan) is used to develop the anaerobic system of energy production, only once the aerobic system has been adequately developed. Specific track (400m loop) intervals have been outlined within the training program. Missed a session? From time to time your busy lives may get in the way of the training schedule, sometimes this is unavoidable, don t feel guilty! In this situation don t try and make up the session you ve missed, simply pick up your schedule as normal the following day. Also don t train on your rest days! These are in there for a reason to allow your muscles to recover and repair themselves ready for the next training sessions in your plan. Each workout in this training plan has a purpose. There are no junk miles!

3 RG Active 22 Week Beginner Marathon Training Plan Page 3 Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday ONE TWO Strength & Long 55mins in Long 60mins in THREE 55mins in Long 75mins in FOUR 5km FIVE 60mins in Long 75mins in SIX 65mins in Long SEVEN 70mins in Long 90mins in EIGHT NINE TEN ELEVEN Tempo : 50mins 2 x 7mins Tempo : 50mins 2 x 9mins Hill : 55mins 3 x Hill : 60mins 4 x Hill : 65mins 5 x 5km Long 105mins 85 RPE5/6 Long 110mins 90 RPE5/6 Split 75mins 25 RPE5/6 30 RPE5/6

4 RG Active 22 Week Beginner Marathon Training Plan Page 4 Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday TWELVE THIRTEEN FOURTEEN FIFTEEN SIXTEEN SEVENTEEN EIGHTEEN NINETEEN TWENTY TWENTYONE TWENTYTWO Tempo : 60mins 2x12mins in RPE 6-7 Tempo : 60mins 2x15mins in RPE 6-7 Tempo : 65mins 2x15mins Tempo : 60mins 2x10mins Tempo : 60mins 3 x 1600m in RPE 6/7 Speed : 65mins 8 x 400m in RPE8/9 Speed : 65mins 2 x 800m & 6 x 400m in RPE8/9 Speed : 70mins 4 x 800m & 4 x 400m in RPE8/9 Speed : 70mins 2 x 1600m & 3 x 800m in RPE8/9 Speed : 70mins 5km & 2 x 1600m in RPE8/9 60mins in Race Simulation: 105mins 80 RPE5/6 & Long 110mins 85 RPE5/6 & Long 110mins 85 RPE5/6 & Long 115mins 90 RPE5/6 & Long 120mins 90 RPE5/6 & 30 RPE6/7 Split 95mins 35 RPE5/6 30 RPE6/7 30 RPE5/6 Half Marathon Split 80mins RPE5/6 AM 80mins RPE5/6 PM Long 130mins 90 RPE5/6 40 RPE6/7 Split 35mins RPE5/6 AM 35mins RPE5/6 PM RACE DAY

5 Rate of Perceived Exertion We will use the Rate of Perceived Exertion (RPE) scale illustrated below to determine the intensity of your sessions. RG Active 22 Week Beginner Marathon Training Plan Page 5 These will be highlighted in each session text to make it clear as to what is expected. This table helps you understand exactly how you should feel when executing the training session. Due to the nature of the scale, it is subjective and requires you to feel how your body is responding to the exercise, when doing this consider how your heart is pumping, how quickly you are breathing, how much you are sweating and how much discomfort you are experiencing in your legs. Please remember that everybody s RPE figure could be different to yours when exercising at the same speed because we all respond differently to exercise. RPE DESCRIPTION 0 Complete rest 1 Very Weak: I am just about moving 2 Weak: I am walking at a faster pace and can hold a conversation easily 3 Light: I am beginning to sweat a little, but can hold conversation throughout 4 Moderate: I am very happy at this effort 5 Somewhat Strong: I am sweating more heavily and starting to feel my breathing is becoming more stressed 6 Strong: I am beginning to feel more out of breath but could maintain this pace for a few hours 7 Very Strong: My breathing is very laboured, but I can still maintain pace for an hour without slowing 8 Hard: I am starting to struggle to hold this pace and my heart is racing and am sweating heavily 9 Very Hard: This is hurting and I can only hold this effort for up to 5mins 10 Extremely Hard: I am absolutely flat out and this is sprinting. I will need to stop after 30secs

10 Week ADVANCED 5KM TRAINING PLAN

RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 10 Week ADVANCED 5KM TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed up with RG Active to