18-Week Beginner 2 Marathon w/ Strength (Ideal for ~3:50 to ~5:00)

Running
Marathon
Beginner
4 days - 1 workout/week (12 - 33 mi)
Description
Overview
Sample Week

Description

This beginner marathon plan includes a full-body strength and conditioning program. It assumes a starting fitness level of easily being able to run 12 miles per week with at least a 6-mile long run. It starts off running three days per week and, by week 6, increases to running four days per week, minus a few easier weeks. It maxes out at 33 miles per week with one 20 milers. Level Beginner Target Marathon Time ~3:50 to ~4:30 Weekly Mileage Progression 12, 14, 15, 17, 14, 21, 21, 25, 25, ...

Weekly Averages

Days of training
4
Workouts
1
Distance
12 mi - 33 mi

Overview

Run
66 workouts
30:00 min
389 mi
Strength Training
69 workouts
34:20:00 hr
Different sport devices

Supported Apps and Devices

Sync data from popular fitness devices and apps such as Garmin, Strava, TrainerRoad and many others.

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Strava logo
Trainer Road logo

Sample Week (9th week)

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

18-Week Beginner 2 Marathon w/ Strength (Ideal for ~3:50 to ~5:00)

Running
Marathon
Beginner
4 days - 1 workout/week (12 - 33 mi)
18-Week Beginner 2 Marathon w/ Strength (Ideal for ~3:50 to ~5:00)
$21.95
  • Apply instantly to your Final Surge calendar. Reuse this plan as much as you want.
  • Connect your fitness device and track results
  • Daily workout email reminders
Plan Provided by
Cory Smith
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