The Sage Running: Beginner-Intermediate Marathon Training Plan™
by Coach Sandi Nypaver and Coach Sage Canaday
The goal of this plan is to allow you to run your best marathon possible in 16 weeks time. It is not a “just finish” bare minimum plan though! If you have run a marathon before, but aren’t quite at the level of the “Boston Qualifying ‘BQ’ Plan” just yet, then this plan is for you!
Otherwise, if you are looking to finish a marathon for the first time, but still run a strong time (i.e. a sub 4-hour etc.) then this plan is for you!
This plan is structured for runners who will reach a peak mileage of somewhere between 45 to 50 miles (72-81km) a week. If you haven’t run a single week over 35 miles (55km) per week in your running career yet, we highly recommend that you take several months (or even a year) to build up your mileage base so you are consistently averaging at least 30 miles per week (50km) on a regular basis without any serious injury before starting this training program.
What you get:
- A 16-week calendar grid chart with everyday specifically detailed with a training workout. The plan progresses with periodized phases to build your fitness, speed, and strength so that you peak for your goal race in 16 weeks time. Both US and Metric measurement versions of this plan are included!
- All training plans come with the detailed Sage Running Guide to help you understand each type of run and give you advice for your upcoming training. Also included is a training zone intensity chart that visually defines key workout efforts.
- The Sage Running Core Strength Training Plan designed specifically for runners.
Why our plan is different:
This plan is derived from the theories and practices of the most legendary distance running coaches and exercise scientists from around the world: Arthur Lydiard, Jack Daniels, Renato Canova, and Peter Pfitzinger to name a few. Unlike other “cookie-cutter” training plans that just list the mileage and a general pace, this Sage Running plan gives you essential specifics on how to do workouts at the right intensity for the most beneficial training stimuli. Furthermore, it does not follow a strict 7-day cycle (like most competitor’s plans), because at Sage Running we believe some workouts take longer to recover from and adapt to. Therefore sometimes recovery running days are extended and shortened appropriately to give you an ideal boost in fitness. Most other plans do not take this kind of periodization into consideration.
We realize that great coaching is both a science and an art – and we’ve used this philosophy (as well as knowledge gained from our own careers as runners) along with experience from coaching many others, to create a plan that emphasizes consistent, smart progression: A true Sage Running™ experience!
To purchase the Beginner-Intermediate Marathon Plan (16 weeks, plus a Training Guide and Key Training Zones Chart), please click on the button below:
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