More about Marathon Road Running – Beginner
📋 Plan Overview
Distance: Marathon
Elevation: 0 – 400 m
Terrain: Road & Asphalt
Category: (≈ 40–60 km)
Skill / Level: Beginner (Road Focus)
Duration: 16-48 weeks
Workouts/week: 6–10
Weekly hours: 6–8
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
This plan is designed for beginner marathon runners preparing for road or asphalt races (≈40–60 km).
It’s ideal for athletes training 5–6 hours per week who have some running experience—such as shorter road races—and want to complete their marathon strong and injury-free.
The program follows a safe, steady progression that builds endurance, strength, and speed through a structured, progressive approach.
The focus is on consistent, sustainable development, helping you reach the start line strong, healthy, and confident to finish your race successfully.
📦 What You’ll Get
A progressive plan by Arduua coaches. Running prescribed by time and heart-rate zones to match your current fitness. Strength, mobility, and stretch sessions with clear instructions and video guidance. A long-term structure that balances load and recovery for sustainable improvement and peak readiness.
❤️ Training Methodology
Intensity prescribed by time and heart rate, not distance. Sessions guided by duration and pulse for individualized pacing and optimal adaptation. The approach accounts for terrain, elevation, and fatigue—supporting consistent, safe development across all trail conditions.
📆 Plan Structure
Base (0-30w): Build aerobic endurance and general conditioning; improve mobility, stability, and functional strength; reinforce feet, ankles, and joints for trail demands.
Specific (6w): Train aerobic/anaerobic thresholds; develop VO₂max and trail running economy; build hill strength and technical skills.
Pre-Comp (8w): Increase long runs and technical trail practice; refine pacing, fueling, hydration, and gear strategies; maintain functional and plyometric strength.
Taper+Race (2w): Reduce training load for optimal freshness; arrive confident, sharp, and energized; follow taper nutrition and race-day fueling guidelines.
⚙️ Requirements
TrainingPeaks-compatible watch or GPS.
Chest-strap HR monitor (wrist HR not accurate enough).
🧭 How It Works
Purchase your plan here in the webshop. You will then receive an email from us with further instructions.
Next, install and sync your TrainingPeaks app, and connect it to the Arduua Coach Account by clicking this link:
Add our main coach account.
Once your TrainingPeaks account is connected to Arduua, please allow a couple of days for us to add your training plan to your account.
💬 Additional Services
Personal Coaching
Personal Coaching is not included in this plan.
If you are looking for more individualized support, we recommend signing up for one of our Coaching Services >>.
✅ Summary
This beginner marathon training plan provides a gradual, comprehensive approach to prepare you for road and asphalt races (≈40–60 km).
It’s designed to help you build endurance, strength, and speed, so you arrive on race day prepared, confident, and ready to finish strong.
📣 More info: arduua.com • Contact us at: info@arduua.com
