The ULTIMATE ‘Beginner to Marathon’ Training Plan (5k, 10k Half Marathon AND Marathon)
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- čas přidán 22. 12. 2020
- Here it is... the ultimate training plan for ALL distances. You could start from complete beginner and get to a marathon. You could jump in at 10k and get yourself to a half marathon, or 5k to marathon or anywhere in between. This is a 41 week plan that can take anyone, at any level, to the next level! I'm so proud of this plan and hope it helps so many of you. Download the PDF from our website.
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Ben's Running Gear
Watch - Garmin Forerunner 920XT - amzn.to/3goy0Bc
Trainers - Asics Gel Nimbus - amzn.to/3hf7GuV
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Mary's Running Gear
Watch - Garmin Vivoactive 4S - amzn.to/2EczFgu
Trainers - Ascis Gel Nimbus - amzn.to/2PTf3Mq
Socks - Balega - amzn.to/30Yz6zm
Shorts - Nike - amzn.to/2Y3N6pq
Hydration Vest - Ultimate Direction - amzn.to/3h5b4Zc
Strength & Conditioning Gear
Home Pull-Up Bar (£25ish) - amzn.to/2Ys5vx1
Weights Bench/Squat Rack (big money - mine was about £250 if that helps)
Triggerpoint Grid Foam Roller (£25ish) - amzn.to/3i1jD8j
Larger Pilates Band (£10ish) - amzn.to/2Ys9utt
Power Bands (£12ish) - amzn.to/37VRXwO
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GoPro Hero 8 Black - amzn.to/3aw819D - Sport
Started this plan at the start of 2021 and finished the Melbourne Half-Marathon 2 days ago in 2 hours. Excellent Plan
well done mate.
Awesome work! 😁
That's amazing man! Congratulations
Awesome!! That’s so good to read. Well done. What’s next?! 😉😂
Wow! Going to run the Melbourne Marathon this year, going to give this plan a try
Running saves me of being a suicidal person. Running makes me feel free, helps me to overcome lonwliness, helps me to overcome my depressions and anxiety. I am very thankful to the person who encourage me to run.
I’m glad you’ve found an outlet, Novenne. Funnily enough I’ve just recorded a chat with an ex-pupil of mine about mental health and the fact that I’m turning on ad’s on the channel and giving all proceeds to his mental health charity. His brother (another ex-pupil) sadly lost his fight with mental health last year and we need to talk about it more. Whatever can help more people is worth doing 😊
Keep running. I too do it to control my anxiety and mental health. It is healing indeed. Keep running and stay strong 😀
You and me both Novenne 💪
I have bipolar type 1 with psychotic features, anxiety disorder, PTSD, Dissociative Disorder, OCD and Body Dysmorphia. My therapist told me that exercise is a natural antidepressant. Something clicked in my head lol. He was so right. Running has helped me with almost all of my mental illnesses ESPECIALLY my depression. Good luck too you :)
@@lalaland956 💗
i can't even begin to imagine how long it would take to put something like this together. thank you!
Ha ha thanks 😊 yes it took a fair while but it never feels like work when you love what you do 🤟🏼😊
Hey ,I like training for 10k, to success in competition
I completed my first marathon while using your plan (3:51:34), thank you!
Awesome! Well done 😊
Last year, I cannot even walk 3km below 60 min..but now after much exercises I had reach of doing briskwalk 5km less than 50 min. I will try my best to be able to run 5km within 30 min..I really needs the motivation to be better 😄
Signed up for a full marathon on a whim yesterday. I have exactly 22 weeks and 5 days to go from couch potato with a history collapsed lungs to a 42km Champion. I'm excited for this journey
Ha ha absolutely love this. That’s the attitude!! 42km champion, let’s go!! 💪🏻😊
Love the quality of your production!
Brilliant video. Thank you!
This is great! I'm coming up on the end of my 5k plan and have been wondering where to go from there. I'd like to train for half marathon, so I love this and the way your brain works!
I love this video 👍 Concise but packed with so much value. No selling of courses or rambling. Great job!!!
This is one of the coolest things I've seen on CZcams, I'll give it a try
The drone footage is really taking your videos to a new levels. Love it
Thanks Emily! I am LOVING playing with a new toy that’s for sure 😂
Thank you so so much. Man I'm loving your channel!! Just found this, gonna implement tomorrow.
Hi there, I can't say thank you enough! I plan to run a marathon this year, and this is exactly what I need. Thank you for sharing all this stuff.
This is awesome plan thanks heaps! Got in to running 2 years ago today. As a 58yo finished the Wellington (New Zealand) half this morning in 1.28 so an feeling the need to take on a full marathon now, this plan is what I needed. Cheers
Just done the 10km plan and got an 8 minute PB last week 🙌🏻. Gonna continue training after my cruise and get this marathon done 💪🏼
I am running my first half marathon in May. Thank you for giving me a great place to start!
Loved the intro, quality stuff!!
I love the way you teach us. Superb. You are blessed.🍊
Love this! Thank you!
I just finished couch to 5k last week and I've been using Adriene's warm up and cooldowns. excited to continue my journey with this plan!
Hey Man, thanks for this, I really nedded the structure and had no idea how to. Been following the plan run my first 5k, stopped and luckily couldn't stay away from it now on week 6 next run is the 5k. And just signed up for a 5k and loving the process. Thanks again, to both of you👌
Been training for my 2nd Marathon in October for the last couple months. So far I have only ran 13.1 miles twice since training. Adjusting my plan now. I love to run, it's mind clearing. Thanks for the education.
I like to come here from time to time. This training plan is my plan for 18 months now.
Will be on my second half marathon this weekend and considering dip into the marathon block for the first time.
About a year ago, I drop the gym and started calisthenics as cross training and I love the blend of training with gym rings and running.
I cant thank this channel enough for providing this material.
I love your eagerness to inspire, and your realistic approach to training.
Thanks Kelly. I really appreciate that 😊
Wow man, this is incredible!
This is honestly so generous. Thank you very much. Heres to 2021. LETS DO THIS! 🏃♀️
Thanks Sophie 😊 no problems at all 👍🏻
Will totally be picking up a half marathon plan from you guys in a few weeks. I'm working towards a 10miler on November and battling shin pain a long the way. Discouraged at the moment, but I'm stretching and strengthening my lower legs. 💪✌️
Great clip my friend! Lovely video, so well put in place, and marvelous idea! 👍
Thanks so much 😊
Hello! I visited your website and I am gonna do the 6 week half marathon training program
Woooww I am so glad I found this! I have finished your beginner to 5k plan. Now I will be shifting to this plan instead of doing the 10k plan.
This is really amazing. I am truly excited looking at this plan. Now the next goal is sticking to the process
Thank you so much again for all this 😊 It is truly Gold or even Bitcoin 🤠
Genuinely beaut camera work on this vlog - congratulations, can tell a lot went into shooting and editing - reckon the channel can grow pretty quickly in 2021, keep it up!
Thanks Charles. That’s really kind of you to say. Awesome 😊
Wow. Thank you so much Ben this is amazing!
A pleasure, Candice. I love doing it 😊
What an amazing resource, I really hope more people will see your videos. From what I have seen, you put a ton of work into them, and the quality and content is top notch. Thank you! I'm doing a Garmin training plan, but I will definitely look at your stretching videos, and follow the yoga. I'm only at around 10k distance a few times, and was planning on starting on half marathon but decided I wasn't ready, sounds like that mirrors your advice, I'll be jumping into your half plan as soon as I am ready!
Thanks so much for the kind words. That’s really nice of you to say. I’m sure more will find the channel eventually. Until then I’ll keep plugging away. Let me know how the plan works for you when you move on to it 👍🏻😊
This is an amazing resource! Thank you for sharing your knowledge!
Thanks Bailey 😊 no problem at all 👍🏻
That intro totally resonated with me. That's why I started running at the start of November and I love it! The freedom to run if I want (or need) to is such a great feeling.
Absolutely right! Ultimately we want to feel free. Never more so than now!! Thanks for the comment 😊
Same. I even learned to fly too
Thank you so much, this is amazing.
This is a class video. Very well made! Great job
Thanks Luke, I appreciate that 😊
Just found this video and it couldnt have come at a better time, i have an 8 mile race in september followed by at 10 mile trail race and a half marathon in october. I will defo be using this plan
Absolutely fantastic work, thankyou!
Thanks so much for the kind words and no problems at all 😊
Your like the elder brother I always needed!! Thanks Bro, and yes it will be our year !!! Merry Christmas and a Happy New Year 🥳
Ha ha thanks dude. I do what I can. Glad I’ve been able to help in some small way 😊
The ONE and ONLY channel on CZcams that is actually provide to the viewers instead of posting tons of silly and time wasting content. Wish you the best bro really!!
Ah thanks man I really appreciate that 😊
Hello! It´s me again. I first knew you when I was thinking of running my first 10K. I followed your training plan and it was great! My next goal was a half marathon which after following your 12 week plan, I ran it yesterday. My time was 2:02:12. Looking forward on making it again but now on a sub 2 hours run. I just can´t thank you enough for the quality and the effort you put into making these videos. Thank you! Greeting from Mexico City.
Oh wow that’s amazing Ernesto! Brilliant work and I’m so glad I was able to help you on your journey. Thanks so much for letting me know and keep at it 😊💪🏻
Outstanding content Ben.
Thanks so much 😊
That drone shot through the window was awsome 👌
Ha ha thanks buddy. If you could have seen the look of concentration/terror on my face while the drone was flying around indoors 😳😂
Your plans have been fantastic for me Ben, done the 6 week 10k plan four times now. Using the maintenance plan you did earlier in the year at the moment and then for the second time I’m going to use your 12 week plan for the half marathon on the 22nd Feb to get me to the start line for Hackney in May. Just got be better at strength and conditioning in 2021. Thanks for the time and effort you’ve put into the all the plans and happy Xmas to you and Mary and Winnie! 🌲😊
Woop woop 🙌🏼 thanks Richard! That’s so cool to read. I’m so glad the plans are helping people like your good self. I love making them and knowing they’re helping. And thanks for being part of the family on the channel. I really appreciate it 😊 Merry Christmas to you too 🎄
Wow this is so incredible! Thank you so much!
No problems, Lucy. I hope it helps 😊👍🏻
I’ve decided to signup for the Manchester marathon 2024 and I’m absolutely bricking it 😂. I start from C25K back in November 2021 and build my way to doing park runs, Newcastle 10k, great north run and Sunderland half marathon. In the next 8 weeks I’m doing the GNR again and followed by the keilder half marathon in October. The next steps will be to train for a marathon and I must admit these training plans are perfect. Thank you for sharing as it’s so easy to get lost in all the CZcams videos and find it quite difficult to find a structure! Saved this to my favourites ❤️
Really Great plan, thanks for sharing. Love the videos also 👊🏻👍🏻
Thanks Jurgen, that’s so kind of you to say 😊
Amazing! 2 weeks ago I pretty much did exactly this using your published plans as I planned my way from now, building back from injury, up to Loch Ness in October, slinging in a 10k race in March to guage my target pace.
I love this because it makes a Marathon an achievable goal for the absolute beginner, by breaking the stages down. Well done.
Thanks Mark. Much appreciated and I hope it helps 😊 good luck with your marathon journey. Keep me in the loop 👍🏻
how are you getting on! meet you at Loch Ness marathon too! well done
I'm back! I started my plan in September and ran my 1st marathon in January! Planning for marathon #2 in December of this year
Since my recovery from the injury is going smoothly I'll start running again next week with short distances. I completely agree about loving the run itself rather than the goal, at first the running felt like a chore but now I really miss it even if it's just for 2-3 weeks. I'll be sure to use your plan and hopefully I'll be able to comment about my first ever marathon in 2021! As always keep up the good work and already looking forward to the next video. :)
Thanks so much and yes, definitely kee me in the loop and let me know how it’s all going. It’s why I do all of this 🤟🏼😊
Wow! These videos keep getting better! Thank you for all that you give to help others. I completed the beginner to 5k and then a 6 week 10k plan. This video helped me to decide what to do next.
Awesome! And thank you, Ira. If I’ve helped in some small way then I’m happy 😊 good luck with your next goal. Let me know how it goes 👍🏻
@@ThisMessyHappy your work on here has been much more than a small help. You've revolutionized my life really. I was nearly completely sedentary and always run down and tired. Now I have energy to live life more fully and to enjoy my family and be more present for them. It's invaluable to have someone to help you know how to start and where to go from there. Can't thank you enough! Happiest of Christmases to you, Mary, and Winnie!
Nice one Ben, great video
Thanks Lewis 😊
The start of the video is so cool. Rewached several times. Love how you combine these frames to flying and zoom in very nice trail. Thank you very much for great content!
Genuinely can't thank you both enough for the motivation you have given me do run. Went from doing 30 second runs because my knee was sore to now at 60k a month. Your plans have helped me so much
Hi Danny, this is so nice to read and I really appreciate it. The whole reason we do this is to help people kick start their own journey so I’m just so happy we’ve been able to help you in some small way. Thanks buddy and stay in touch 😊👍🏻
@@ThisMessyHappy honestly. It's worked so much for me. 7k run done before 10am on a Sunday.
What helped you for your knee ?
Nice intro indeed, and also the plan seems legit 👍 Cool stuff 🔥
Thanks buddy. I appreciate that 😊
This is just amazing. I ran/walked my first half marathon in November 2020. It was amazing, but most of all I loved the process. Now I'm planning my first marathon in November 2021. This plan will go along way towards helping me make my own plan, as I am also planning 2 more half marathons next year before a full, so learning all about the strength and condition, and rest weeks is great. Thanks Ben for all that you do, and Mary too. Wishing you both a merry Christmas and I can't wait to see what next year brings for you both. xx
Thanks so much Renee! That’s really lovely of you to say. People are so nice here 😊 good luck with the marathon, it sounds like a 41 week plan will fit nicely with November 😉😂 let me know how you get on and merry Christmas to you too 🎊😊
How’s it going?
Wow thank you so much for this! I can’t wait to get started. I use to be an athlete now can barely run 40 feet lol. A couple knee reconstructions later, I’m ready to get back to where I was at peak post second rehab!
Is there somewhere to donate?
Wow, amazing intro!!! Glad no one was harmed in the filming of this video 👏🎥
Ha ha thanks buddy. I had a lot of good fun making that although I’d definitely advise against flying a drone around in your house. If I had my heart rate monitor on I think I would have beaten my max HR 😂
Thank you for this plan, super helpful for beginners! Take it from a couch potato smoker that impulsively signed up for a half marathon in 16 weeks, now panic searching for a training plan that will help me just get through the finish line... can only run 1km without stopping eeek
Starting this on Monday. Planning to run my first 21km in a years time.
Soooo excited. Thank you so much for the structure 💃🏽💃🏽
Good luck 😊
what a video mate!!!!!!!!!
Thanks buddy! I had a lot of fun making that 🤟🏼
Hello - this is such a good video - thanks so much for this! I've just discovered your channel and I am a new subscriber!
Hi Deborah, thanks so much! That’s so kind of you to reach out and comment. Welcome to the madness 😊😂
That robe looks so comfy!!! I would struggle to get out of it to run in the cold lol
Also, thanks for all of your hard work in making those plans! That’s awesome.
Oh my god you have no idea. I’ve never ever had a robe before. I always just got dressed. But this is like being wrapped in warm cotton wool 😂 I love it ha ha
No problems at all for putting out the vids, I love what I do. Thank you for the kind words 😊 merry Christmas 🎄
Nice edits ... skills! Great stuff...
Thank you so much 😊
im now doing the "begginer to 5k" mid week 4 , and i was thinking about what i'll do next. thank you so much for creating this! oh my god :) you really help me ben
Hey thanks so much for the kind words and I’m so glad it’s helped you. That’s the reason I do all of this. Let me know how you get on 😊👍🏻
Awesome plan, I began running about a month ago 3 miles was a huge accomplishment with out stopping now I run 5ks four times a week and yeasterday was my longest run at 8.2 miles at a 8:30 pace! I was 215 now down to 190-195 I'm trying to twist it up a bit I think the yoga is going to help recovery alot. I'm looking forward to the results in 40 weeks I'll check back with an update
Great drone usage Ben!
Thanks Martyn 😊 I absolutely love the drone. So easy to use. Can’t wait to get it out on the beaches of Thailand!!! 🇹🇭 Merry Christmas, buddy 🤟🏼
This plan starts today! Thank you guys much!
Good luck. No problem and let us know how it goes 😊👍🏻
@@ThisMessyHappy Will do, definately! Thanks alot
Process rather goal. Love it.
Always 🤟🏼 cheers 😊
Still hard to believe that I could just simply download this plan... Thank you so much for putting this together and making it public just like that. Massive motivation boost!!! :). STarting the journey tomorrow! :)
Ha ha awesome and you’re welcome. I’ve no interest in profiting from stuff like this. I want as many people on their own running journey as possible! Good luck and let me know how you get on 😊
@@ThisMessyHappy Thank you! Truly rare generosity these days! I subscribed (obviously), so will drop a note from time to time about progress :).
I almost never leave any comments around YT but I have to make an exception here. Gave this plan a go after thinking about finally taking up running "properly". 5 weeks in and I felt so good during my 4k run yesterday that I ended up running the first 5k in my life. Feels amazing and I'm super excited for the future. Thanks for putting so much work and knowledge out there, mate. Absolute legend!
That makes it all the more sweet to receive such a nice message. Thanks so much! And it’s an absolute pleasure. Thanks for being part of the journey and sharing yours on here. It means a lot 😊 keep updating me. Keen to see where your journey takes you 🤟🏼
@@ThisMessyHappy An update, just as promised: ran my first 10K today in 1:04 and it felt awesome. Hopefully I'll manage to get to a half marathon this year and there's gonna be another update when that happens. Can't thank you enough for this plan and the motivation to keep pushing. :D
Started this plan yesterday. I cannot run for more than a half of a mile. I have a 5k 6 months from now - I hope to finish it in less than 35 minutes. Check back in in 6 months!
What happened mate!?
I started this program today to run a half marathon in May 2022. Thank you so much for this!!!
An absolute pleasure, Lisa. I hope it gets you to where you want to go 😊
Training to run my first marathon for 2023! Wish me luck!
thanks, Ben for sharing your marathon plan openly; I was amazed there were only 3 runs per week
Ha ha cheers Mitch. 3 is all you need if you do it right! 😊
Thanks for this video! 2020 has brought running into my life, but after completing a half marathon, I fell off the bandwagon, not sure what I should do next. But im really excited to follow this plan and build back my running base once again :)
Woop woop 🙌🏼 thanks Olivia and I’m glad I could help in some small way 😊
Do you have any tips on what to eat and what not too when doing this training plan? Also how much to eat as well. I’m 15 and my dream has always been to run a marathon so I’m going to start practicing now. Thank you so much for your videos! It helps a lot to have a free training plan since I don’t have a running group or coach nearby :)
i passed by the 2023 paris marathon yesterday and i felt so inspired to join!! thank you for the plan😎🫶
Nice work mate. Very much appreciated. And a lot of love from India❤️🤗. It would be nice if you add on some more videos guiding us for triathlon
I shall try my best, buddy. Seeing as I have an Ironman coming up! Thanks for the kind words 👍🏻😊
Just started running a week ago, did my first sub 25min 5K yesterday, not much but the thrill of it motivated me to want to continue trying to improve, will follow this plan for a while for sure! Might aim for doing a marathon next year, so about 12-18 months I imagine. Not massively bothered about the end goal, just massively hyped for the journey!
Thanks, Ben! I’ve been following your channel for more than a year now, and I really enjoy your videos. Sensible and very inspiring at the same time. I suffer from a very severe form of asthma, but thanks to a new(-ish) treatment / biological drug, I am able to run. I’m going to follow the marathon part of your training plan and run a full marathon 2021. Currently I run 40-50k a week, four times a week, my long runs are 18-21k. I am really looking forward to this project and have been looking for a straightforward, no-nonsense plan I can follow without things getting too complicated. I think this is it. So, before I turn 54 in July I will get it done :)
what a cool goal!
Ahhhh thanks Lisen. That’s so good to read. I’m really glad you’re able to train with the new asthma treatment. Mary has asthma too with all sorts of different coloured inhalers! Yes, the plan is a stripped back simple type that hopefully doesn’t overcomplicate things. I hope it helps you. Thanks so much for the kind words and good luck on your journey. Let me know how it all goes 😊👍🏻
Just started this plan. Will run my first marathon on 20 October. Will update you then. 🙏
Right on time Ben! I was about to sit down and remake your half marathon plan but you saved me some time! I feel more inspired for my tomorrow 5km run! Also great editing skills there mate! You’re not only improving the plans but the quality of your videos! By the way the links of the strength and conditioning plans on the pdf don’t seem to be working...
Thanks Peri! Much appreciated and I hope it helps. There are a few links not working so I’m going to have to correct that but in general I’m super happy with how it’s worked out. Enjoy your 5k and let me know how it goes 🤟🏼😊
Started this program about 16weeks ago
Tomorrow im heading towards my first marathon in Montréal !
This was a good guide so far, time to shine now!
Thank you
I will try my best to do this looks like I need to set reminders up on my phone. Thank you very much!
Ha ha yes get those reminders going. Anything you can to get yourself out there! 💪🏻😊
Brilliant
Amazing video! Recommended this to some people already and they are all amazed :)
I do have a question, you talk about cool down stretching but what about the warm up? Do you just walk, stretch dynamic or?
Keep up the great work!
Thanks so much! Yes I have a warm up drill set (there is a video about it on the channel) that I do before most runs. Especially intense ones 😊👍🏻
Cool program!
Thanks Dan. I hope it helps 👍🏻😊
Starting with te marathon plan today, will tell you how it goes in 31 weeks
Thanks for sharing! I'm really excited to start the training and, hopefully, run next year's marathon in my city. One question, Should I keep the same pace for every training? :)
Just in time for new year! as someone who did his previous 5k and 10k programs and had few friends of mine that completed them as well i strongly recommend this programs, i was improving very quickly and in 12-14 weeks i was able to run 10k regularly from never running before.
Btw Had my nose surgery yesterday, now recovering and will start preparing for a end of 2021 marathon.
And your comment on indoor training and Zwift (no had idea that kind of thing exists!) Opened my eyes! Didn't think i can do the majority of my training indoor and mix in some outdoor for the skills.
And now searching for road bike and researching which trainer should I buy(any advice here?).
no advice, just good wishes for a speedy recovery!
Yes Boris!!! Thanks so much buddy and I’m so glad I could play some small part in your awesome journey 😊 that’s so cool. Also, turbo wise, just look at smart trainers. Some of the best brands are Tacx, Elite (I have the elite drivo II) and Wahoo. They’re 3 big brands with all sorts of different budgets of turbo trainer. Yep, I do almost all of my training indoors now. Safety and you can really make the most out of each session with no interruptions for traffic, lights or turnings etc 👍🏻
@@recycleonwednesdays Thanks appreciate it!
@@ThisMessyHappy
Thanks!
Thank you im on day 1 today
thanks to this plan (I jumped in at week 13) I have just run my half marathon bang on schedule, and I’ve ambitiously registered for my first marathon ever on Rottnest Island on June 13. thanks Ben, by following this plan I don’t have to think about what I’m doing each week.
Awesome! And congratulations. Good luck on the marathon journey. Let us know how it goes 😊
Hi, I’m still hoping to run at Rottnest on the 13th June. Some feedback from this part of the journey. I ran a race half marathon at the end of week 28 (as per plan) and I was super happy with my results (pb) but def needed a recovery week afterwards .... whereas the plan heads straight into the marathon trading block.
Thanks Ben!
Well, I finished my first Marathon! 5.35 on a hilly course on Rottnest Island, just off Perth , West Australia. It was a 4 loop course with 5, 10, and half marathon races all setting off at various points on the same loops. First 20km was lovely, great atmosphere and lovely views. 3rd loop was hard and last loop was very tough, some walking by then. I wasn’t the last to finish but it was pretty peaceful by then. Feeling so happy. And I think I am one and done and I will now drop down to half marathon distance, much more joy! Thanks for the plan and videos. Wouldn’t have signed up if I hadn’t seen this vid back at the start of the year!
Hey, I don’t know if you will see this but having a plan is super helpful and I am grateful you shared this. How do you decide what to do after completing this plan to make sure you keep your distance high while working on your times? Thanks again
Amazing motivational introduction! I have started the plan and I am on week 17 now, just one question do I need to worry about heart rates on my Garmin or run as long/fast as I am comfortable ?
Hey man, I will do your plan, starting tomorrow. I will give u a heads up here!
Hello! Thank you so so much for this! I am following your 5k plan and im going to be running my second 5k this weekend. Tha ks to your plan, i feel super prepared! I have begun to really enjoy running, thanks to you 😄. I had a question for this training. I also enjoy weight lifting and strebgth training. Am i able to swap the core excercises and yoga for weight training and other forms of stretching? Is there a way to meld lifting and weight training with marathon training?
Starting the half marathon block this week.
I went from couch potato who couldn't walk for 1 km without feeling pain on my legs to run 10 km. Also went from 93 kg to 70 kg while following this plan.
Before trying this plan, I gave a shot to the 8 week C2K5 training plan, by NHS, but I got overexcited and got myself injured. Had to wait for 2 months before getting back to running. Now, I'm 20 weeks into this training plan - and injury free. So, my main advice to people who want to get started on running is "don't neglect rest time".
Thanks for sharing this and all the info you put on your channel!
That’s amazing! Are you doing any other training besides the runs included in this plan? I’m also training for my first half in November and I hope to finish it in two hours… right now I’m in the 10K block, increasing my distance. Currently 5K time is 41 minutes and I’m so scared I might not be able to train for 21K after all. I’m more scared for the mental aspect than for the physical.
@@ninjashoyo9086 I work out at the gym 5 days a week. All of my trainings in the gym involve at least two core exercises. I don't do Yoga or Pilates, but I'm pretty sure that if I did, I would run faster - but I prefer the gym better, and I'm not concerned with becoming a pro, so I'm happy with how I'm doing at the moment. As for the running training, all I do is aerobic base training, which means I don't do any speed training. My goal now is to go as far as I can. Being fast is not the main focus of my training for the time being. I also have a nutritionist helping me to get my eating habits on point - but I'm not overly concerned about that either, although I try and follow the eating plan as close as I can.
I don't know if Ben ever brought this up in his videos, but you shouldn't be too concerned about your time if you are trying to increase the length you run in each session - focus on keep running even if slow. Before you know it, you'll start getting faster naturally, as your body adapts to your running routine. You'll also notice that your body will gravitate around a pace that is comfortable to you. And the more you run, the faster this comfortable pace will become - but you don't need to run at a fast pace in all your tranings, most of your training should be easy. You'll see that, if you show up consistently, your easy pace will also get faster whilst you run is not intentionally fast.
My 5k time was around 42 min when I finished the 5k block. When I finished the consolidation period, my time dropped to 28~29 min. And in December last year I managed to finish my first 5k race in 26'16''. My 10k time is around 56'~58' and I'll be on my first 10k race next week - let's see if I manage to decrease my time in race as I did with the 5k one. It'll be an off-road race, so I'm not counting on that this time.
I've been training on an off-road route at least once a week since the 5k period. This route has a total ascent of 140m - not a lot if you consider that the path is 10km long, but for me it's quite a challenge to go there and beat those hills everytime I go for a run on the dirt.
My advice is: don't get overly stressed about time, unless you want to compete, and winning a race is one of your goals. Just put your trainers and have fun.