Currently a Puma trainer and elite marathon runner; Kelly (@kjw227) has run over 20 full marathons, many more half marathons, and has placed in multiple 10k and 5k races. With a Marathon PR (personal record) of 2:58:08, she is now sharing her training expertise to help us all get ready for the big day on May 7, 2017.
The BEGINNER’S workout was created for a new runner, or someone who has never trained for a race before. The person Kelly had in mind when designing this plan is someone who can comfortably run 1- 2 km but possibly no more. This plan can incorporate walking as a “base pace” when first starting and then progress to a higher intensity.
Ideally, beginners should focus on keeping the pace below 07:30 min / per km. The base pace will hopefully lower as endurance/speed builds throughout the program, but define it as a pace you can hold and still carry on a conversation.
The INTERMEDIATE workout was designed for someone who can comfortable run 3-5 km right now, or has trained for a race before. Intermediates should focus on keeping their pace below 06:10 / per km. If you would like to make the Intermediate plan harder, you can use the goal calculator to adjust the plans.