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POWER BASED 2025 Marathon Beginner Level (4 to 7 Hours per Week) Structured Plan*

Browse More Plans

POWER BASED 2025 Marathon Beginner Level (4 to 7 Hours per Week) Structured Plan*

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Adrien Thevenet

All plans by this Coach

Length

18 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

best 10K training plan running


Marathon Training plan for first time marathon runners. Diverse structured trainings (intervals, tempos, fartleks, long runs) for best engagement, motivation and results. 





 


The Right Plan For You?


If you are a beginner or intermediate runner looking to achieve peak performance in your first Marathon, this structured training plan is ideal for you.



  • Balancing work and other commitments can make training challenging. This plan accommodates your schedule with shorter runs during the week and longer runs on the weekend.

  • While some runs are demanding, they are designed to help you reach your best performance.

  • Additionally, email coach support is available to address any questions you may have.


Begin today and experience the results for yourself!



 


Training Plan Inclusions. 


 



  • 18 Weeks of Structured and Diverse Training Plans: Tailored to various intensities for optimal results.


 



  • Personalized Workouts: All training sessions are customized to your fitness level. Ensure you properly set up your threshold pace in TrainingPeaks.


 



  • Detailed Training Instructions: Easy-to-understand explanations and purposes for each workout.


 



  • Weekly Stretching and Rolling Routine: Includes links to video support for proper techniques.


 



  • Support Available: Need help with your plan? We're here for you. Email me!


 


Week 2 screenshot sample


Week 15 screenshot sample


  



The RunForce Expertise


best training 10



Questions before purchasing?


If you have any questions or concerns about purchasing this plan, please email me. We are here to ensure all your questions are answered and to assist you!


 

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

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

Optional Rolling & Stretching Routine

Other00:25:00
As you increase the intensity and mileage of your training, a key aspect in the runner's life is to ensure a proper recuperation.

Recuperation includes keeping muscle tightness away to prevent tendinitis, fasciitis or ITBS.

Try to do this daily routine at least twice a week:

What you need:

- Quality foam roller (medium size ok)
- Massage ball or tennis ball
- Golf ball for plantar fasciitis

Roll 1:

Rolling Gluteus Maximus & Piriformis (2 mins each leg)
https://www.youtube.com/watch?v=G8zhISjVxfU

Roll 2:

Rolling Hamstrings (2 mins each leg)
https://www.youtube.com/watch?v=lLswx0vSvtk

Roll 3:

Rolling IT Band (2 mins each leg). Manage pain by supporting yourself with your arms. NO NEED TO SUFFER!
https://www.youtube.com/watch?v=eI9qLfSlCuI

Stretching 1:

Calf massage. Ideal to prevent/heal achilles tendonitis and shin splints. Go up and down the calf (from just below behind the knee to the achilles). Add extra focus on tight spots. (2 mins each calf)
https://www.youtube.com/watch?v=3uwq0ZvHTd4

Stretching 2:

Plantar fascia massage with a golf ball. Ideal to prevent/heal plantar fasciitis. (2 mins each foot)
https://www.youtube.com/watch?v=-c_PJSq23ko
Details
Tuesday

Recuperation Run

Run00:55:0055 TSSStructured Workout
This is your standard 55 min easy run.

Purpose of this run:

1. Start the week strong and freshen the legs from the hard week-end efforts

2. Start accumulating your mileage/TSS for the week

3. Take the opportunity to work on running form (cadence, breathing, arm position)
Details
Wednesday

Optional Rolling & Stretching Routine

Other00:25:00
As you increase the intensity and mileage of your training, a key aspect in the runner's life is to ensure a proper recuperation.

Recuperation includes keeping muscle tightness away to prevent tendinitis, fasciitis or ITBS.

Try to do this daily routine at least twice a week:

What you need:

- Quality foam roller (medium size ok)
- Massage ball or tennis ball
- Golf ball for plantar fasciitis

Roll 1:

Rolling Gluteus Maximus & Piriformis (2 mins each leg)
https://www.youtube.com/watch?v=G8zhISjVxfU

Roll 2:

Rolling Hamstrings (2 mins each leg)
https://www.youtube.com/watch?v=lLswx0vSvtk

Roll 3:

Rolling IT Band (2 mins each leg). Manage pain by supporting yourself with your arms. NO NEED TO SUFFER!
https://www.youtube.com/watch?v=eI9qLfSlCuI

Stretching 1:

Calf massage. Ideal to prevent/heal achilles tendonitis and shin splints. Go up and down the calf (from just below behind the knee to the achilles). Add extra focus on tight spots. (2 mins each calf)
https://www.youtube.com/watch?v=3uwq0ZvHTd4

Stretching 2:

Plantar fascia massage with a golf ball. Ideal to prevent/heal plantar fasciitis. (2 mins each foot)
https://www.youtube.com/watch?v=-c_PJSq23ko
Details
Thursday

Marathon Pace Training: Sandwich Feast

Run01:00:3051 TSSStructured Workout
Marathon Pace Training
Warm-up for 15 mins

Then
2 min Easy Tempo
1 min Easy

Then
4x
20 seconds Fast
40 seconds Easy

Recovery 3 mins

<< Workout>>

5 mins Tempo
2 mins Easy
2 mins Tempo
1 mins Easy
30 secs Fast
1 mins Easy
2 mins Tempo
2 mins Easy
5 mins Tempo
5 mins Recuperation

<< End of Workout>>

Cool Down 10 mins
Details
Friday

Optional Rolling & Stretching Routine

Other00:25:00
As you increase the intensity and mileage of your training, a key aspect in the runner's life is to ensure a proper recuperation.

Recuperation includes keeping muscle tightness away to prevent tendinitis, fasciitis or ITBS.

Try to do this daily routine at least twice a week:

What you need:

- Quality foam roller (medium size ok)
- Massage ball or tennis ball
- Golf ball for plantar fasciitis

Roll 1:

Rolling Gluteus Maximus & Piriformis (2 mins each leg)
https://www.youtube.com/watch?v=G8zhISjVxfU

Roll 2:

Rolling Hamstrings (2 mins each leg)
https://www.youtube.com/watch?v=lLswx0vSvtk

Roll 3:

Rolling IT Band (2 mins each leg). Manage pain by supporting yourself with your arms. NO NEED TO SUFFER!
https://www.youtube.com/watch?v=eI9qLfSlCuI

Stretching 1:

Calf massage. Ideal to prevent/heal achilles tendonitis and shin splints. Go up and down the calf (from just below behind the knee to the achilles). Add extra focus on tight spots. (2 mins each calf)
https://www.youtube.com/watch?v=3uwq0ZvHTd4

Stretching 2:

Plantar fascia massage with a golf ball. Ideal to prevent/heal plantar fasciitis. (2 mins each foot)
https://www.youtube.com/watch?v=-c_PJSq23ko
Details
Saturday

Recuperation Run

Run01:00:0040 TSSStructured Workout
This is your standard 60 min easy run.

Purpose of this run:

1. Start the week strong and freshen the legs from the hard week-end efforts

2. Start accumulating your mileage/TSS for the week

3. Take the opportunity to work on running form (cadence, breathing, arm position)
Details
Sunday

Week-End Long Run (1:30 H)

Run01:30:0060 TSSStructured Workout
This is your standard week-end long run.

Purpose of this run:

1. Build your muscular strength. Long runs are very good to create strong type 1 muscles (endurance muscles).

2. Builds mental strength. Although these runs are supposed to be easy, they tend to be more difficult as time passes. Your will to continue could be challenged and finishing that long run will only make you mentally stronger.

3. Training your fueling system. Usually after, 60-80 mins of running, you are no longer burning your recently acquired carbohydrates (through your last meals). After that period of time, as you experience the depletion of your carbohydrates, your body starts digging into its fat. These long runs teaches and accustoms your body to burning its fat. This is a very important process that the body needs to be familiar with in order to run long distance races.

4. Weight loss. As previously mentioned, your body will burn its fat as you do these long runs. Weight loss is not essential but some runners feel more comfortable lighter so this can help with their quest to lose weight.
Details

Saturday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
04:29:00 02:30:00
Other x3
01:12:00 00:25:00
Workouts Per Week Weekly Average Longest Workout
Run Run
04:29:00 02:30:00
Other Other
01:12:00 00:25:00

Training Load By Week


Adrien Thevenet

RunForce

Certifications:
-25 Years of Endurance Sports Experience
-TrainingPeaks Level 2
-RRCA Certified
-STRYD Power Coach
-ACE Certified

With 25 years in endurance sports, I offer tailored coaching for diverse runners - from beginners to sub 3-hour marathoners. Emphasizing well-being, we collaborate on a program that fits your life keeping you motivated.

Let's achieve together through personalized coaching, unwavering support, and a focus on maintaining motivation and integration into your lifestyle.

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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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