ChiRunning Beginner Marathon

Plan Length: 24 Weeks

A 24-week training program for your marathon using the ChiRunning technique. Great for beginners or new ChiRunners.

Who Should Do This Plan

This program is for you if any of the following apply:

• You can comfortably run a 10K*
• You are willing and able to train at least 4 days per week
• You are new to ChiRunning or you want to improve your ChiRunning technique
• You want to run pain and injury-free
• You are running your first marathon
• You have run other marathons but want to do so with greater ease and enjoyment
• You have been injured and want to prevent further injury
• You want to complete, but not race, a marathon**
• You want to recover quickly and be able to stay physically active for a lifetime

*If you are not yet running the 10K distance comfortably, we highly recommend running a half marathon for your first event, then using the this program to complete the marathon distance.

** If you want to race a marathon and improve your speed, we recommend the Intermediate or Advanced Chi Running Training Programs.

Plan Price: $49.95

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Sample Week Of Training

Other - Goal - The Passive Lower Leg

Goal: The Passive Lower Leg
Lesson: Lower Body
Book – p. 86, Chapter 4
DVD – Lesson 3
Drill: Knee-bending Exercise (Book – p. 92; DVD – Lesson 3)

Run - 35-45 min. Form Intervals

35-45 min. run – Form Intervals
1 min. on/off Form Intervals: Practice Focus 1 for one min. on/one
min. off for the first third of run; then, practice Focus 2 for one min. on/
one min.off for second third of run. Practice both Focuses together for
the last third, one min. on/one min. off.
Do the Knee-bending Exercise
at the beginning of your workout, repeating the entire sequence three
times. Then, begin your run.

Focus 1: Limp lower legs: calves, shins, ankles, feet, toes
Focus 2: Heels up, knees down

Planned: 40:00

Rest Day

Run - 35-45 min. Form Intervals

35-45 min. run – Form Intervals
1 min. on/off Form Intervals (same as Mon., different Focuses)

Focus 1: Circular feet with wheels at the ends of your legs
Focus 2: Balance in “window of lean”

Planned: 40:00

Run - 35-45 min. Form Intervals

35-45 min. run – Form Intervals
1 min. on/off Form Intervals (same as Mon. and Wed., different
Focuses)

Focus 1: Lift at the Crown of your head and feel the light tension in your low abs
Focus 2: Heels up, knees down

Planned: 40:00

Rest Day

Run - 90 min. LSD Run

90 min. LSD Run
10 min. Alternating Form Intervals: Remember to do pre-run Body
Looseners and post-run stretches today.
Suggested Focuses: Limp lower legs • Circular feet • Let your hip
swing back with your leg • Lift at the Crown of your head and feel the light tension in your low abs • Heels up, knees down •Balance in the “window of lean”

Hydrate every 10 minutes after the first hour; refuel as needed

Planned: 1:30:00

Cross Training - Fun Run or Cross-Training


How It Works

When you purchase a training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. 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.

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