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This 30-week training plan is intended for athletes who have no prior run training, but would like to complete a marathon. The general overview of this particular season plan can be found [HERE]. The specific workouts, below, have all been developed from the season plan.

This season plan includes 12 weeks of strength work, broken into three different phases. The Adaptation Phase is intended to prepare the joints and soft-tissue for the upcoming load of the Max Strength Phase, through very, very light weight work, and is not intended to build strength. The Max Strength Phase is intended to build lean muscle mass through exercises that use very heavy weights. The Sport-Specific Strength Phase is a bridge towards more sport-specific run training. It is intended to develop strength in very run-specific motions. Once completing the formal strength work, during the first 12 weeks of the training program, core work is assigned to help maintain the new lean muscle mass. More detailed descriptions of the strength work recommended for each of the three strength phases, as well as the core routine, can be found [HERE] with our 1-1 Coaching, Mission Plan or FREE programs.

Each workout in this training plan has a purpose. There are no junk miles! The purpose of each run is described by its intensity. The intensities of the workouts are either recovery (ZR), endurance (Z1), tempo (Z2), or best sustainable efforts of hill bounding and track work. Heart rate zones are very specific to the individual athlete. Your specific heart rate zones can be calculated based upon your past race data, using our [Heart Rate Calculator]. You can expect that these heart rate zones will probably call for you to run at a lower intensity and perceived exertion than you are accustomed to. This is a very common occurrence, when switching over to a The Run Formula training plan. Though these initial training paces may seem very slow, and too easy, they will improve and become more difficult pretty quickly.

Hill work is typically completed through hill bounding repeats. Hill bounding repeats are intended to develop very specific run strength. Track work is used to develop the anaerobic system of energy production, only once the aerobic system has been adequately developed. Specific track intervals have been outlined within the training program. To read how The Run Formula recommends that you execute the specific hill bounding workout, track repeats, as well as ZR, Z1, and Z2 runs, click [HERE] to access with our 1-1 Coaching, Mission Plan, or FREE programs.

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Week # Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Lift: Adaptation Strength Run: 36 min @Z1 Lift: Adaptation Strength Run: 37 min @Z1 Lift: Adaptation Strength Run: 38 min @Z1 Long Run: 47 min @Z1
2 Lift: Adaptation Strength Run: 41 min @Z1 Lift: Adaptation Strength Run: 41 min @Z1 Lift: Adaptation Strength Run: 42 min @Z1 Long Run: 53 min @Z1
3 Lift: Max Strength Run: 40 min @Z1 Run: 25 min @Z1 Lift: Max Strength Run: 39 min @Z1 Run: 54 min @Z1 Long Run: 68 min @Z1
4 Lift: Max Strength Run: 25 min @Z1 Lift: Max Strength Run: 25 min @Z1 OFF Run: 20 min @ZR Race: 5k
5 Lift: Max Strength Run: 40 min @Z1 Run: 25 min @Z1 Lift: Max Strength Run: 39 min @Z1 Run: 54 min @Z1 Long Run: 68 min @Z1
6 Lift: Max Strength Run: 41 min @Z1 Run: 30 min @Z1 Lift: Max Strength Run: 41 min @Z1 Run: 59 min @Z1 Long Run: 74 min @Z1
7 Lift: Max Strength Run: 46 min @Z1 Run: 30 min @Z1 Lift: Max Strength Run: 46 min @Z1 Run: 63 min @Z1 Long Run: 79 min @Z1
8 Lift: Max Strength Run: 32 min @Z1 Lift: Max Strength Run: 35 min @Z1 OFF Run: 20 min @ZR Race: 5k
9 Lift: Sport-Specific Strength Run: 51 min @Z1 Run: 35 min @Z1 Core Work Run: 50 min @Z1 Run: 70 min @Z1 Long Run: 88 min @Z1
10 Lift: Sport-Specific Strength Run: 52 min @Z1 Run: 40 min @Z1 Core Work Run: 52 min @Z1 Run: 75 min @Z1 Long Run: 94 min @Z1
11 Lift: Sport-Specific Strength Run: 57 min @Z1 Run: 40 min @Z1 Core Work Run: 56 min @Z1 Run: 80 min @Z1 Long Run: 100 min @Z1
12 Lift: Sport-Specific Strength Run: 46 min @Z1 Core Work Run: 55 min @Z1 OFF Run: 30 min @ZR Race: 5k
13 Core Work Run: 54 min @Z1 Run: 35 min @ZR Hill Work: 55 min 3xBounding Core Work Run: 70 min @Z1 Long Run: 106 min 95@Z1/11@Z2
14 Core Work Tempo: 56 min 2x11@Z2 Run: 35 min @ZR Hill Work: 60 min 4xBounding Core Work Run: 75 min @Z1 Long Run: 112 min 99@Z1/13@Z2
15 Core Work Tempo: 60 min 2x14@Z2 Run: 33 min @ZR Hill Work: 65 min 5xBounding Core Work Run: 80 min @Z1 Split Run: 45@Z1/15@Z2 58 min @Z1
16 Run: 35 min @ZR/Z1 Core Work Run: 47 min @Z1/Z2 Run: 30 min @ZR/Z1 OFF Run: 25 min @ZR Race: 10k Core Work
17 Core Work Run: 60 min @Z1 Run: 26 min @ZR Hill Work: 65 min 5xBounding Core Work Run: 75 min @Z1 Long Run: 111 min 94@Z1/17@Z2
18 Core Work Tempo: 65 min 2x18@Z2 Run: 27 min @ZR Hill Work: 65 min 6xBounding Core Work Run: 80 min @Z1 Long Run: 117 min 98@Z1/19@Z2
19 Core Work Tempo: 65 min 2x20@Z2 Run: 32 min @ZR Hill Work: 70 min 7xBounding Core Work Run: 85 min @Z1 Split Run: 39@Z1/21@Z2 60 min @Z1
20 Run: 30 min @ZR/Z1 Core Work Run: 50 min @Z1/Z2 Run: 35 min @ZR/Z1 OFF Run: 30 min @ZR Race: 10k Core Work
21 Core Work Run: 65 min @Z1 Run: 21 min @ZR Speed Work: 70 min 6x400 Core Work Run: 80 min @Z1 Long Run: 117 min 94@Z1/23@Z2
22 Core Work Tempo: 65 min 2x20@Z2 Run: 32 min @ZR Speed Work: 70 min 3x800,2x400 Core Work Run: 85 min @Z1 Long Run: 120 min 94@Z1/26@Z2
23 Core Work Tempo: 75 min 2x20@Z2 Run: 30 min @ZR Speed Work: 75 min 5x800 Core Work Run: 90 min @Z1 Long Run: 120 min 91@Z1/29@Z2
24 Core Work Tempo: 70 min 2x20@Z2 Run: 30 min @ZR Speed Work: 75 min 2xMile,2x800 Core Work Run: 85 min @Z1 Split Run: 33@Z1/32@Z2 65 min @Z1
25 Run: 29 min @ZR/Z1 Core Work Run: 35 min @Z1/Z2 Run: 25 min @ZR/Z1 Run: 30 min @ZR OFF Race: Half-Marathon Core Work
26 Run: 20 min @ZR Run: 30 min @ZR/Z1 Run: 35 min @ZR/Z1 Run: 50 min @Z1 Run: 34 min @ZR Run: 100 min @Z1 Split Run: 80 min @Z1 80 min @Z1
27 Run: 24 min @ZR/Z1 Tempo Run: 70 min 2x20@Z2 Run: 30 min @ZR Speed Work: 75 min 1x5k,1xMile Run: 25 min @ZR Run: 95 min @Z1 Long Run: 130 min 90@Z1/40@Z2
28 Core Work Run: 37 min @Z1 Run: 50 min @Z1/Z2 OFF Run: 30 min @ZR Race Sim: 100 min 75@Z1/25@Z2 Run: 30 min @ZR
29 Run: 35 min @ZR Tempo Run: 60 min 2x10@Z2 Run: 35 min @ZR Over/Under: 60 min 2x1 Mile Run: 35 min @ZR Run: 54 min @Z1 Split Run: 40 min@Z1/Z2 40 min@Z1/Z2
30 Run: 25 min @ZR/Z1 OFF Tempo Run: 60 min 4xMile @Z2 Run: 30 min @ZR/Z1 Run: 20 min @ZR OFF Race: Marathon