Training Plan: NAZ Elite Beginner Plus Marathon Plan (16 Weeks)

Purchase This Plan - $29.99

About This Training Plan

We call this our “beginner plus” marathon plan. If you’re someone who is fairly new to running the marathon, or perhaps running one for the first time, and runs between 25 and 50 miles a week then this plan is perfect for you. After a couple weeks of easy running, we begin throwing in some hard workouts and long runs. There will be two rest days per week and the other days are easy aerobic running. The final 12 weeks of the plan mimic the workouts (adjusted for ability/experience level) that have led us to top-6 finishes at the Olympic Trials, top-10 finishes at the NYC Marathon and multiple 2:12 (men) and sub 2:30 (women) marathons.

Who Should Do This Plan

Almost anyone! Just have to at least be someone who's been running a bit (let's say has run 20-25 miles in a week).

Sample Week Of Training

Rest Day - Day Off

  • "Our greatest weakness lies in giving up. The most certain way to succeed is to try just one more time." - Thomas Edison #mondaymotivation

Run - Easy Run

  • Easy 8 miles

Run - 3mile/2mile/1mile

  • 1 mile warm-up.
  • 3 miles at 10sec slower than Tempo Run Pace with 1 mile jog recovery.
  • 2 miles at Tempo Run Pace with 1/2 mile jog.
  • 1 mile at 10 sec faster than Tempo Run Pace.
  • 1 mile cool-down.

Run - Easy Run

  • 8 miles easy

Rest Day - Day Off

Run - Easy Run

  • 8 miles easy

Run - Alternating Pace Long Run

  • 1 mile warm-up.
  • 14 miles alternating one mile at Steady State Pace and one mile one minute slower than Steady State Pace.
  • 1 mile cool-down.
  • http://www.nazelite.com/the-alternating-pace-long-run/

How It Works

When you purchase a NAZ Elite training plan, your plan will automatically get loaded into the Final Surge training calendar. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

Plan Designed By Coach Ben Rosario

Ben Rosario is the head coach of the HOKA ONE ONE Northern Arizona Elite team in Flagstaff, Arizona. The HOKA NAZ Elite athletes have won multiple National Championships, produced five top-7 finishes at the 2016 Olympic Trials and run world class times in the half marathon and marathon.

In addition to his work with professional athletes Ben worked with runners of all ages and abilities from eight-year-olds to eighty-year-olds during his six years as co-owner of Big River Running Company, a run-specialty store in his hometown of Saint Louis. In 2015 he co-authored a book on high school coaching called Tradition Class Pride: Building a Cross Country Dynasty with his own high school coach, Jim Linhares.

Ben's own running career included PRs of 4:03 for the mile and 2:18 for the marathon. Follow NAZ Elite on Twitter: @NAZ_Elite and Coach Ben at: @BenRosario1

If you have any questions about Training Plans or the functionality we offer, please don't hesitate to contact us at anytime.