Marathon Calculated Training Plans
Know Which Level is Right for You
This is a 16-week training plan designed by running coach Lindsay Flanagan that will help you complete your next marathon.
This training plan will help you complete your next marathon without any walking. Some prior running experience at shorter distances is required as this plan will start you off slowing, building up your mileage and endurance so you can run all 26.2 miles on race day.
Race Goal: Complete all 26.2 miles running
Goal Race Pace: 8:00-12:00/mile
Longest Training Run: 15 miles
Experience Level: Some prior running experience at shorter distances
If you’re looking to run your next marathon a little bit faster, then this plan is for you. You’ll start off building up your endurance and then transitioning to specific workouts to help you get across the finish line faster in your next race.
Race Goal: Run 26.2 miles Faster
Goal Race Pace: 7:00-11:00/mile
Longest Training Run: 17 miles
Experience Level: Some prior running experience at marathon or shorter distances
If you’re looking to get the most out of yourself in your next half marathon, then this plan is for you. It will take some hard work, but this plan will provide more high-intensity training to help you run your best while remaining injury-free.
Race Goal: Run 26.2 miles your fastest
Goal Race Pace: 6:00-10:00/mile
Longest Training Run: 19 miles
Experience Level: Experienced Marathoner with consistent running several weeks prior to starting plan
How it Works
Calculated Training plan, built for your race goal by World Class Coaches
Training Phase Descriptions
Doyen Dasher Training Program
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Marathon Training Plan
If you are even remotely interested in running a marathon, RunDoyen has a great variety of plans for you!
All About Our Plans
If you are interested in kickstarting your running journey, RunDoyen has a lot of wonderful plans to help you get started! Whether you are looking for a 20 week marathon training plan or a 6 month marathon training plan we have a lot of wonderful options to fit everyone’s needs.
If you are looking for a 5k training plan, there are three different options, each at a different level of difficulty. Level one is for those with little to no running experience, and it is for those who are just looking to get started. The plan is twelve weeks long, and your goal is to get through the race without any walking! You will run between seven and twelve miles per week.
Level two of the 5k training plan is slightly more difficult, however it is still a viable option for beginners. Rather than running seven to twelve miles per week, you will be running twelve to twenty-four miles per week. Your longest run would be six miles long, and you will be running four to five days per week. Level three of the 5k training plan is for those who are looking to increase their overall 5k time. You will increase your mileage to twenty-five to thirty-five miles per week and you will be running five or six days a week.
If you are looking for a bigger challenge, or if you have run a 5k and are looking to go farther, we also have three fantastic 10k training programs. There are also three different 10k training program levels. Level one is for beginners, and you would be running eight to fifteen miles per week. Your longest run would be about five miles long and you would be running three to four days per week!
Level two is similar to level one, with a few minor adjustments. Rather than running for three to four days a week, you would be running four to five days per week. Additionally, rather than running eight to fifteen miles per week, you would be running fifteen to twenty-five miles per week. Your longest run would be eight miles long, and you would only need a little bit of prior running experience to master this plan.
Level three is the hardest of the 10k training plans, and you would need a little bit more running experience before tackling this program. You will be running twenty-five to thirty-five miles every week with your longest run being ten miles long. This plan is designed to improve your 10k time and to prepare you for this race in a way that will prevent injuries.
Continuing on, RunDoyen also offers a variety of training programs for half marathons. Also designed with three levels, RunDoyen coaches are here to prep you with all of the information, skills, and tools that you need to take on a half marathon, whether it be your first or your tenth. Level one is designed for first time half marathon runners and will have you running three to four days a week. You will run anywhere from fifteen to twenty five miles per week with the longest of those runs being ten miles long.
Level two of the half marathon plan is similar to level one, but it takes everything up a notch. Rather than running three to four days per week, you will be running four to five days per week. Similarly, rather than running fifteen to twenty-five miles per week, you run twenty-five to thirty five miles per week. This follows a very similar pattern to the 5k and 10k training plans. Level three looks nearly identical with mileage and frequency increased.
RunDoyen also offers three levels to a marathon training program. This follows a nearly identical pattern to the half marathon training program. If you are looking for more information or have any questions, feel free to check out our website! Get in contact with us if you want to be set up with a coach to follow one of these outstanding training plans. We would absolutely love to help you reach all of your fitness goals in any way that we can!
If you are new to the running community, RunDoyen is the perfect place for you to start! We work hard to prepare you for your race by giving you all of the information and tools that you need to develop the skills that you need to succeed. We believe in you, now it is time for you to believe in yourself! You can accomplish any goal that you set for yourself!
All About our Coaches!
Here at RunDoyen, we have an amazing lineup of coaches that are here to help you reach all of your fitness goals! We also have an outstanding coach that is ready to aid you in your nutritional journey! Our coaches are affectionately referred to as our “Doyens” which essentially means that they are very knowledgeable in the field of long distance running!
If you are looking to follow our 5k training program, you will be working under the direction of coach T. J. Garlatz. Coach T.J. has over a decade of experience coaching runners at the collegiate level, and his new goal is to help you reach your running goals! He focuses on consistency and really likes to take your current spot into consideration throughout your training process!
Our 10k training program was designed by coach Ryan Vail, so if you choose to follow that plan you will be following his lead throughout this entire process. Coach Ryan is a decorated runner who focuses on mixing it up in your running routine. He believes that having fun is a key aspect to making improvements as a runner, and we could not agree with Coach Ryan more!
Coach Tara Welling designed RunDoyen’s half marathon training course, so you will experience the direct impact of all of her hard work and dedication if you choose one of those three plans. National champion of the USA Half Marathon and USA 15k, Coach Tara stresses the importance of mileage when training for a race. She is extremely excited to help you reach your potential as a runner!
There are three levels to our marathon training plan, each of which was designed by coach Lindsay Flanagan. Coach Lindsay is an extremely decorated runner and she is passionate about helping you accomplish your running goals! She believes in the power of consistency and stresses the importance of rest days in preventing injury!
Our Boston Marathon training program was specially designed for you by coach Mark Hadley. Coach Mark has incredible success rates with training Boston Marathon runners. He has coached over one hundred Boston Marathon qualifiers, as well as trained seven runners to the Olympic trials. Coach Hadley is very impressive and will bring a lot of amazing skills to your training process!
If you are interested in our nutritional programs, you will be seeing the direct results of the work that Will Benitez has put in. He has worked with Olympic athletes to create the best diet and nutritional routine for them throughout their entire training and competitive stint. Not only is coach Will a fantastic nutritionist, he is a highly decorated runner as well! With Will, you are in great hands!
In addition to our amazing coaches who have designed programs for you, we have a variety of other coaches who are here to guide you on this journey! Each and every one of them is highly qualified and each will bring an unique approach to your training! They are all a great delight to work with, and you are invited to read all of their profiles over on our website to learn more information!
What do I need to know about marathons?
If you are interested in running a marathon, there are a few things that you may want to know before getting started. First of all, you need to have an adequate understanding of what a marathon actually is. The marathon is a long-distance foot race with a distance of 42.195 kilometers (26 miles 385 yards), usually run as a road race, but the distance can be covered on trail routes. The marathon can be completed by running or with a run/walk strategy. There are also wheelchair divisions. More than 800 marathons are held throughout the world each year, with the vast majority of competitors being recreational athletes, as larger marathons can have tens of thousands of participants.
Next, you will want to know about your training plan options. Here at RunDoyen, we have a great variety of options if you are looking to run a marathon, ranging from beginner marathon training plan to 12 week marathon training plan and even 16 week marathon training plan. Whatever it is that you may be looking for, we have got you covered!
There are so many great benefits to running, but it can be really challenging to know where to start. That is the beauty of RunDoyen! We meet you where you are at and make sure that we prepare you with all of the tools, skills, and information that you need to be successful! The rest is in your hands!
With a little bit of hard work and determination, there is nothing that you cannot do! We are simply here to aid you in unlocking all of your incredible potential!
Are some people just born to be good runners?
This is an interesting question that some people do not always consider. There are some physical traits that could lead to you being a more successful runner, but there are also different factors such as nutrition and various other preparations that will allow you to see better results when running.
The interaction between different energy systems captures the essence of why certain physiological characteristics of marathon runners exist. The differing efficiency of certain physiological features in marathon runners evidence the variety of finishing times among elite marathon runners that share similarities in many physiological characteristics. Aside from large aerobic capacities and other biochemical mechanisms, external factors such as the environment and proper nourishment of a marathon runner can further the insight as to why marathon performance is variable despite ideal physiological characteristics obtained by a runner.
Regardless of natural inclination towards running, anybody can be a good runner if you have a good training plan! That is why RunDoyen is here! We will give you all of the tools that you could possibly need to be a successful runner. We equip you with one of the best training plans in the country by setting you up with extremely successful and well-decorated running champions, trainers, and coaches.
In addition to running plans, it is important that you do research on keeping a proper diet, wearing the right clothing, and other factors that, though seemingly small, could have a massive impact on your performance.
Did you know that in addition to our running training services, we also have nutritional coaching services? It is true! We have two different nutrition coaching programs designed specially for runners to empower you to see the best results and performance that you can possibly achieve. Whichever path you choose, you will be set up with coach Will Benitez, who has worked with a large number of professional athletes to help them improve their performance through their nutritional habits.
The first nutrition plan that we have is called the Adaptive Nutrition Plan. You will meet with Will and receive a customized nutrition plan. Every month you will go over your nutritional patterns and discuss how to adjust your plan to optimize your performance outcomes.
The second plan is called the Personal Nutrition Coaching plan, and it follows a very similar pattern to the Adaptive Nutrition Plan. The primary difference is that you will have unlimited communication with coach Will, allowing you to track your progress more closely and make any adjustments whenever they are needed.
Both plans are wonderful options and would be really great additions to your training plans. If you are interested, head over to our website and check it out! We assure you that you will see outstanding results!
What are the benefits to running?
Maybe you have considered taking up running as a hobby or your daily form of exercise, but you just are not sure of the benefits that accompany the task. Luckily for you, there are many physical, mental, and emotional benefits!
One of the first benefits that many people think of is weight loss. While running can be very effective in achieving your ideal weight, it is important to not make that the sole object of your desires, as that can lead to unhealthy thinking very quickly. Always be sure to consult your doctor before trying to lose substantial amounts of weight.
Aside from weight loss, there are a lot of other benefits that are associated with running. To begin, running can significantly boost your levels of self confidence! Does your job have you overly stressed or anxious? Running can be a fantastic way to decompress after a long day at the office! Too much stress can be bad for your health, particularly your cardiovascular system, so that benefit spans both to physical and mental!
Moving more to the physical aspect, running can be really great for your skeletal system, strengthening your bones and muscles! It can also prevent the degeneration of your joints and cartilage!
Where do I start?
That is an easy answer! If you want to start, look no further than RunDoyen! Whether you are a beginner or a seasoned marathoner looking to tackle the famous Boston Marathon, we have fantastic options for you! If you go to our website, there is a form that you can fill out to help you get started! It will get you set up and ready to be matched with a coach! It really is that simple!
For many people, one of their greatest hesitations is the time commitment, and we totally understand! To make your life a little bit easier, we have made our training programs 100% virtual! This eliminates any commute times, and you do not have to live anywhere near your coaches to get the best training out there! Additionally, this allows our training programs to take place all over the world, so you do not have to live in the United States to sign up with RunDoyen!
Here at RunDoyen, we truly love what we do and we want to bring that passion to every single training session! We love our clients and it is our goal to help you achieve your fitness goals, and we truly believe that you can do it!
If you are looking into training programs, you may have noticed that there are a lot of training options out there. Some may be cheaper, some may be more expensive, or some may even be free! What you cannot quantify, however, is the quality of our work. It speaks for itself!
We set you up for success by teaming with only the best coaches out there so that you have the best guidance that you could acquire when working towards your goal. Each and every one of our coaches has a lot of experience in running, and the majority of them have coached professional runners to many victories. We only want the very best coaching for our valuable clients!
Another great benefit to working with RunDoyen is that we have fantastic nutritional coaching programs available. These programs pair perfectly with our other training programs to give you all of the knowledge and support that you need to succeed when it comes time for you to run your race! With a little bit of guidance and encouragement from our team here at RunDoyen, you will be absolutely unstoppable!
Reach Out Today!
Ultimately, there is no one correct answer for everyone. Each person has individual needs that require different paths. That is what makes RunDoyen so fantastic. With so many different training plans, you will be able to find one that fits your needs specifically!
If you are new to the running world and are looking to run your first 5k, we have several plans that would be fantastic for you! Maybe you are new to running but you are looking to tackle a 10k rather than a 5k. We have got several options for you too!
If you are a very experienced runner who is looking to tackle your very first half marathon, head on over to RunDoyen’s website to find three wonderful training programs. The same applies to a marathon; if you are looking to run your first marathon we have a ton of great options for you over on our website!
One great option that we have here at RunDoyen is our Boston Marathon training plan. There is a lot that goes into running the Boston Marathon, and you have to meet specific qualifications before even being allowed to enter the race. RunDoyen has all of the tools that you need to meet each of those benchmarks so that you are ready to take on the most well known marathon in the nation!
Additionally, RunDoyen offers nutritional coaching services. These services pair up really well with all of our coaching programs. Your diet is a key part of your success as a runner, and so RunDoyen is here to help you meet those goals as well!
If you have any questions about our services, feel free to reach out to us! We would love to answer all of your questions and help you in any way that we can! That is what we are here for after all! With RunDoyen on your team, you will have all of the tools that you need to achieve all of your running goals and aspirations!
- Alexander Rehding, Three Music Theory Lessons, https://dash.harvard.edu/bitstream/handle/1/34220771/2306904.pdf