Training - Marathon Beginner

Marathon Event Training Program

12 Week Marathon Training Program Train for your first Marathon with our new Marathon Beginner Training Program. You don’t have to be an experienced runner to start this program, feel free to walk. This program contains a mix of map, time, and distance based workouts. Certain days will be assigned to specific number of miles to complete, other days you will complete a specific amount of time. The totals at the end of the week will reflect the amount of work you completed both in miles and in minutes. You can learn about the different workouts in the descriptions below. General Aerobic walk/run: General Aerobic walk/run. This is a standard, moderate effort run/walk. The intention of this type of walk/run is to build your overall aerobic conditioning through boosting your training volume. Cross Training: Cross training can be weight training, plyometrics, pilates, yoga, etc. For free daily cross training workouts visit iFit Daily. REST: Sleep, hydration and good nutrition are all key ingredients of the recovery process. The better you recover, the more you will get out of future workouts and the more you will improve. Hill Intervals: Hill intervals are designed to increase power and running economy while improving form. These hills should be completed at 80%-90% effort with a full recovery in between. Speed Intervals: Speed Interval walk/runs improve leg speed and running form. Speed intervals should be done after a thorough warm-up and should be concluded with a thorough cool down. Make sure you are almost completely recovered before you repeat a sprint interval. Tempo Walk/Run: These walk/runs provide a strong stimulus to improve your lactate threshold. Why would you want to do that? By improving your lactate threshold, you increase the body’s ability to clear lactic acid from the muscle. This results in improved speed and endurance. A portion of these walk/runs should be performed just below your desired race pace. This run should be "comfortably hard". Recovery Walk/Run: Slow paced recover walk/runs. You should be able to hold a conversation during these workouts. This program was designed by iFit Head Master Trainer, Natalie Vetica.

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  • 3.0 miles
    205.1 ft.
    455 cal.
    Hever, England
  • 3.0 miles
    163.9 ft.
    457 cal.
    General Aerobic Run - 3 miles - Raleigh, North Carolina
  • 4.0 miles
    138.5 ft.
    600 cal.
    Oudezijds Voorburgwal, Amsterdam, NH
  • 6.0 miles
    0.0 ft.
    901 cal.
    6 mile long run of the week
  • 4.0 miles
    44.2 ft.
    601 cal.
  • 1.5 miles
    0.0 ft.
    225 cal.
    4X15 second sprint efforts
  • 5.0 miles
    158.0 ft.
    751 cal.
  • 7.0 miles
    0.0 ft.
    1,051 cal.
    7 mile long run of the week
  • 5.0 miles
    302.0 ft.
    754 cal.
    General Aerobic Run - 5 miles - Malibu
  • 2.5 miles
    116.2 ft.
    389 cal.
    6 X 20 second climbs
  • 4.0 miles
    599.0 ft.
    608 cal.
  • 10.0 miles
    0.0 ft.
    1,502 cal.
    10 mile long run of the week
  • 6.0 miles
    0.0 ft.
    901 cal.
  • 2.5 miles
    0.0 ft.
    375 cal.
    5X20 second sprint efforts
  • 6.0 miles
    0.0 ft.
    901 cal.
  • 12.0 miles
    0.0 ft.
    1,802 cal.
    12 mile long run of the week
  • 7.0 miles
    0.0 ft.
    1,051 cal.
  • 3.0 miles
    145.2 ft.
    467 cal.
    6 X 25 second climbs
  • 6.0 miles
    0.0 ft.
    901 cal.
  • 14.0 miles
    0.0 ft.
    2,103 cal.
    14 mile long run of the week
  • 9.0 miles
    692.9 ft.
    1,351 cal.
  • 3.0 miles
    0.0 ft.
    451 cal.
    6X25 second sprint intervals
  • 5.0 miles
    144.8 ft.
    751 cal.
  • 17.0 miles
    0.0 ft.
    2,553 cal.
    17 mile long run of the week
  • 10.0 miles
    45.4 ft.
    1,502 cal.
  • 3.5 miles
    174.2 ft.
    546 cal.
    6 X 30 second climbs
  • 7.0 miles
    218.5 ft.
    1,053 cal.
  • 20.0 miles
    0.0 ft.
    3,004 cal.
    20 mile long run of the week
  • 8.0 miles
    139.8 ft.
    1,207 cal.
  • 3.5 miles
    0.0 ft.
    526 cal.
    6X25 second sprint intervals
  • 7.0 miles
    225.5 ft.
    1,059 cal.
  • 15.0 miles
    0.0 ft.
    2,253 cal.
    15 mile long run of the week
  • 7.0 miles
    244.2 ft.
    1,059 cal.
  • 4.0 miles
    283.4 ft.
    634 cal.
    8 X 35 second climbs
  • 6.0 miles
    191.9 ft.
    914 cal.
  • 22.0 miles
    0.0 ft.
    3,304 cal.
    22 mile long run of the week
  • 11.0 miles
    273.8 ft.
    1,657 cal.
  • 4.0 miles
    0.0 ft.
    601 cal.
    7X30 second sprint efforts
  • 8.0 miles
    532.6 ft.
    1,200 cal.
  • 18.0 miles
    0.0 ft.
    2,704 cal.
    18 mile long run of the week
  • 9.0 miles
    457.9 ft.
    1,364 cal.
  • 3.0 miles
    174.2 ft.
    471 cal.
    6 X 30 second climbs
  • 8.0 miles
    631.8 ft.
    1,209 cal.
  • 13.0 miles
    0.0 ft.
    1,953 cal.
    13 mile long run of the week
  • 4.0 miles
    62.2 ft.
    609 cal.
  • 4.0 miles
    243.4 ft.
    599 cal.
  • 3.0 miles
    103.5 ft.
    446 cal.