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29 Week Marathon Program

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29 Week Marathon Program

Author

Active Living Coach M

All plans by this Coach

Length

29 Weeks

Plan Description

Looking for a steady build-up with 4 manageable runs a week, without overdoing the distance?

This program is perfect for you!

Designed for all fitness levels, you'll run based on your Rate of Perceived Effort (RPE), ensuring a gradual and sustainable progress.

Ready to get started? We’ve got you covered!

We have added a programmed Strength training factor to this program to help you stay injury free and become strong!

Happy Training
Coach M

How it Works

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Training Plan Sample Week

Sample Workouts - Week 400
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Time Trial Mondy

3.11 mi
Time Trial Monday - Find a 5km course that you will be able to repeat all through this program

Run as hard as you can.
Details
Tuesday

Upper B

Structured Workout
A: Warm Up - Elliptical
B: Band Assisted Pull Up
C: Bench Dip
D: Half Kneeling DB Shoulder Press
E: Incline Bench Press
F: Single Arm DB Row
G: Barbell Upright Row
H: Band Reverse Fly
I: Hanging Leg Raise
J: Reverse Crunch
Details
Wednesday

Trail Run or Road run

01:00:004.35 mi
1 hour Run Tempo Pace - 7.5 - 8 out of 10 effort
Details
Thursday

Lower B

Structured Workout
A: Warm Up - Row
B: Squat Jump
C: DB Single Leg Deadlift
D: Curtsy Lunge
E: Russian KB swing
F: Medicine Ball Wood Chopper
G: Straight Leg Barbell Good Morning
H: Standing Barbell Calf Raise
Details
Friday

Hill/Steps Friday

4.97 mi
Find a Residential block that is approx 800m-1km long, with an uphill/Stairs on two of the sides and flatish road in between.

Run Hard up and hard down with a recovery jog between the uphill/Stairs/Downhill sections.

Use Lap 1 as warmup and last lap as cool down

Try for 8km, but run at least an hour
Details
Saturday

No Planned Workouts

No content
No detail
Sunday

LSD - do this saturday or Sunday

9.32 mi
Road or Trail 15km Long Run
Details

Sunday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
00:35:00 01:00:00
strength x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
00:35:00 01:00:00
strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Coach Marilette

Active Living 4 All Coaching and Nutrition

Hi, Coach M here, that is short for Marilette, I have been involved in sport and training since childhood. Thus Coaching and training came as a natural career path to me.

I provide a range of services from Endurance Coaching, Strength and Endurance, Flexibility and general wellness and nutrition Coaching.

View all Training Plans by this Coach
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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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