Full Marathon - Beginner

Week No Week Beginning Monday Tuesday Wednesday

1 Hr Easy Run
----------
15 mins WO
10 Squats
Week 1 17-Sep-17 Rest Core Strength
30 Sec Plank
10 Lunges
30 Sec SuperMan
* 3 times

1 Hr Easy Run
----------
15 mins WO
10 Squats
Week 2 24-Sep-17 Rest Core Strength
30 Sec Plank
10 Lunges
30 Sec SuperMan
* 3 times

1 Hr 15 mins
Easy Run
----------
15 mins WO
Week 3 1-Oct-17 Rest 10 Squats Core Strength
30 Sec Plank
10 Lunges
30 Sec SuperMan
* 3 times

1 Hr Easy Run
----------
15 mins WO
10 Squats
Week 4 8-Oct-17 Rest Core Strength
30 Sec Plank
10 Lunges
30 Sec SuperMan
* 3 times

9 km Run
------------------
i) 2kms Warm Up
(WU)
ii) 800m Sprint @
5Km Pace
Week 5 15-Oct-17 Rest Core Strength
followed by 400m
Easy Jog
Repeat 4 more
times
iii)1km Cool
Down (CD)
Week 6 22-Oct-17 Rest Easy 1 Hour Hill Run Core Strength

13 km Run
------------------
i) 2kms Warm Up
(WU)
ii) 800m Sprint @
5Km Pace
Week 7 29-Oct-17 Rest Core Strength
followed by 400m
Easy Jog
Repeat 5 more
times
iii)1km Cool
Down (CD)

Week 8 5-Nov-17 Rest Easy 1 Hour Hill Run Core Strength

10 km Run
------------------
i) 2kms Warm Up
(WU)
ii) 1 mile run @
5k Pace followed
Week 9 12-Nov-17 Rest Core Strength
by 3 mins of easy
Jog
Repeat 2 more
times
iii)1km Cool
Down (CD)

Week 10 19-Nov-17 Rest Easy 1 Hour Hill Run Core Strength

 14 km Run
------------------
i) 2kms Warm Up
(WU)
ii) 2 mile run @
10k Pace followed
Week 11 26-Nov-17 Rest Core Strength
by 3 mins of easy
Jog
Repeat 2 more
times
iii)1km Cool
Down (CD)

10 km Run
------------------
i) 2kms Warm Up
(WU)
ii) 1 mile run @
5k Pace followed
Week 12 3-Dec-17 Rest Core Strength
by 3 mins of easy
Jog
Repeat 2 more
times
iii)1km Cool
Down (CD)

10 km Run
------------------
i) 2kms Warm Up
(WU)
ii) 1 mile run @
5k Pace followed
Week 13 10-Dec-17 Rest Core Strength
by 3 mins of easy
Jog
Repeat 3 more
times
iii)1km Cool
Down (CD)

10 km Run
------------------
i) 2kms Warm Up
(WU)
ii) 1 mile run @
5k Pace followed
Week 14 17-Dec-17 Rest Core Strength
by 3 mins of easy
Jog
Repeat 4 more
times
iii)1km Cool
Down (CD)
 9 km Run
------------------
i) 2kms Warm Up
(WU)
ii) 800m Sprint @
5Km Pace
Week 15 24-Dec-17 Rest Core Strength
followed by 400m
Easy Jog
Repeat 4 more
times
iii)1km Cool
Down (CD)

6 km Run
------------------
i) 2kms Warm Up
(WU)
ii) 400m Sprint @
5Km Pace
Week 16 31-Dec-17 Rest Rest
followed by 200m
Easy Jog
Repeat 4 more
times
iii)1km Cool
Down (CD)
Marathon - Beginner
Thursday Friday Saturday Sunday Week Ending
1 Hr Easy Run
----------
15 mins WO
10 Squats
30 Sec Plank TABATA Rest 2 Hrs Easy Run 23-Sep-17
10 Lunges
30 Sec
SuperMan
* 3 times
1 Hr Easy Run
----------
15 mins WO
10 Squats
2 Hrs 15 mins Easy
30 Sec Plank TABATA Rest 30-Sep-17
Run
10 Lunges
30 Sec
SuperMan
* 3 times
1 Hr 15 mins
Easy Run
----------
15 mins WO
10 Squats 2 Hrs 30 mins Easy
TABATA Rest 7-Oct-17
30 Sec Plank Run
10 Lunges
30 Sec
SuperMan
* 3 times
1 Hr Easy Run
----------
15 mins WO
10 Squats
30 Sec Plank TABATA Rest 2 Hrs Easy Run 14-Oct-17
10 Lunges
30 Sec
SuperMan
* 3 times

12 kms Run
-----------------
2k WU 2 Hrs 45 mins
8kms @ Marathon TABATA 1 Hr Easy Run 21-Oct-17
Easy Run
Pace
2k CD
 14kms Run
-----------------
2k WU
5kms @ Marathon
Pace TABATA 3 Hrs Easy Run 1 Hr Easy Run 28-Oct-17
1km Easy
5kms @ Marathon
Pace
1k CD

13kms Run
-----------------
2k WU TABATA 3 Hrs Easy Run 1 Hr Easy Run 4-Nov-17
10kms @ MP
1k CD

12 kms Run
-----------------
2k WU 2 Hrs 30 mins
8kms @ Marathon TABATA 1 Hr Easy Run 11-Nov-17
Easy Run
Pace
2k CD

13kms Run
-----------------
2k WU TABATA 2 Hrs Easy Run 2 Hrs Easy Run 18-Nov-17
10kms @ MP
1k CD

2k WU
6kms @ MP
1km Easy TABATA 3 Hrs Easy Run 1 Hr Easy Run 25-Nov-17
6kms @ MP
1k CD
 1k WU
12kms @ MP 3 Hrs 30 mins 1 Hr 30 mins Easy
TABATA 2-Dec-17
1k CD Easy Run Run

2k WU
8kms @ MP Pace 3 Hrs 45 mins 1 Hr 30 mins Easy
TABATA 9-Dec-17
2k CD Easy Run Run

2k WU
10kms @ MP TABATA 4 Hrs Easy Run 1 Hr Easy Run 16-Dec-17
1k CD

1k WU
12kms @ MP 2 Hrs 30 mins Easy
TABATA Rest 23-Dec-17
1k CD Run
 2k WU
6kms @ MP Pace 1 hr 30 mins Easy
TABATA Rest 30-Dec-17
2k CD Run

Easy 40 min Run Active

Rest RACE DAY 6-Jan-18
Stretching/Yoga
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Core Workout
AMRAP - As many reps as possible. A cycle comprises of all
workouts together mentioned below. Once a cycle is
complete, rest for 30-45 seconds. Repeat the cycle for 30
mins as much as you can. Start with 5 mins of Warmup &
end with 5 mins of cool down. As you progress through the
training plan, you can increase the workout time by 5-10
mins every 2 weeks

Pushups
Squats
Plank
Burpees
Side Plank
SuperMan
Calf Raises
Lunges

Warm Up Routine

High Knees, Butt Kicks, Leg Swings, Groiners - Repeat 3-4

times for 10 mins, until your body warms up (Refer video
links for reference )

Use a skipping rope for 3-4 mins, if you are already used to
doing it
Side Planks
Pelvic Bridge
SuperMan
Ab Crunches

Repeat 4-8 times with 30 seconds of recovery between sets. EVery

workout will be for 20 seconds only with 10 seconds rest.

Note : Once you start a set, you cannot stop. Start with Pushups &
you can rest only after ab crunches are done

Total Workout Time : 25- 40 mins

Cool Down Rooutines - Hyperlinked

Cool Down Routine - 1

Cool Down Routine - 2

Debut Marathon Training Plan

INSTRUCTIONS

TRAINING PLAN

CORE WORKOUTS

VIDEO LINKS
Common Instructions

1) Please ensure to consult a physician before starting this plan, if you are returning from

2) All runners are expected to adhere atleast to 80% of the training plan, for proper result
are not yet ready for this plan, if you cannot do a HM comfortably, any day

3) The training plan factors in 10-20% of buffer. Hence there is no need to compensate/O

4) A good sleep can do wonders to the human body. For any type of endurance activity, a

5) It is recommended to reduce any kind of alcohol intake/smoking during these 16 weeks

6) Unless you have been training for a year, do not attempt any workout on empty stomac
Please ensure to eat a fruit/mild breakfast such as peanut butter/ oats etc, before the run

7) Always start a run/workout with a warmup routine & end the workout with cool Down r

8) Please refer "Video Links" for workout videos

9) It is not necessary to complete the workout immediately after the run. You can do the w

10) If you experience any kind of pain during the run/workout, stop immediately. Rest for

11) Use a foam roller regularly, in case of any tightness/soreness in muscles.If pain
persists/interferes in your daily routine, please consult a sports phsyio. Do not attempt an
medication

12) For the weeks with back to back runs in the weekend, it is recommended to do the lon
run on Saturday followed by the shorter one on Sunday. If this is not feasible, U can swap
sat/sun runs

13) Easy pace refers to a pace, at which you can maintain a conversation with a fellow run
Tempo pace is the pace at which you can talk only short sentences.Tempo pace will feel
comfortably Hard

In case of any queries , please write to us at training@thechennaimarathon.com.

shall respond to your email within 48 hours
 an injury or have any health complications

Overdo, if you miss a workout. Move on & stick to the 16 week plan

a minimum of 5-6 hrs of sleep is recommended

routine. Please refer core workout/vidoes tab for reference

workout anytime during the day

r 2-3 days and apply ice on the paining area

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 Column1

Workout
Pushup

SQUATS

PLANKS/SIDE PLANKS

BURPEES

SUPERMAN

LUNGES

CALF RAISES

AB CRUNCHES

JACK KNIFE

PELVIC/GLUTE BRIDGE

BICYCLE CRUNCHES

LEG RAISES

RUSSIAN TWIST

BIRD DOG

TRICEP DIPS

BULGARIAN SQUAT

JUMPING JACKS

HIGH KNESS

BUTT KICKS

LEG SWINGS

GROINERS
MOUNTAIN CLIMBERS
 Column2

Video
https://www.youtube.com/watch?v=Pkj8LLRsoDw&index=11&list=PLL3tp4lasjfPVsInf_vHSz

https://www.youtube.com/watch?v=aclHkVaku9U&t=5s

https://www.youtube.com/watch?v=ASdvN_XEl_c&index=6&list=PLL3tp4lasjfPVsInf_vHSzc

https://www.youtube.com/watch?v=dZgVxmf6jkA&index=17&list=PLL3tp4lasjfPVsInf_vHSz

https://www.youtube.com/watch?v=cc6UVRS7PW4

https://www.youtube.com/watch?v=QOVaHwm-Q6U&index=14&list=PLL3tp4lasjfPVsInf_vHSzcM-XFvo

https://www.youtube.com/watch?v=gFjqjoNqhYU

https://www.youtube.com/watch?v=Xyd_fa5zoEU

https://www.youtube.com/watch?v=CWOZyf8kaH0

https://www.youtube.com/watch?time_continue=29&v=JPP6-rs3MvE

https://www.youtube.com/watch?v=9FGilxCbdz8

https://www.youtube.com/watch?v=JB2oyawG9KI

https://www.youtube.com/watch?v=wkD8rjkodUI

https://www.youtube.com/watch?v=wiFNA3sqjCA

https://www.youtube.com/watch?v=6kALZikXxLc

https://www.youtube.com/watch?v=2C-uNgKwPLE&t=43s

https://www.youtube.com/watch?v=UpH7rm0cYbM

https://www.youtube.com/watch?v=oDdkytliOqE

https://www.youtube.com/watch?v=D_qMNWY0tHo

https://www.youtube.com/watch?v=naW8u72lOzI

https://www.youtube.com/watch?v=zwvw6Vs5_WU
https://www.youtube.com/watch?v=nmwgirgXLYM
FvofXg5&t=0s

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