MY FIRST MARATHON (14 WEEK TRAINING BLOCK BEGINS + 2 FREE ENTRY'S TO GIVEAWAY) - Ben Is Running

Aug 13, 2025

Intro: This is a quick summary of MY FIRST MARATHON (14 WEEK TRAINING BLOCK BEGINS + 2 FREE ENTRY’S TO GIVEAWAY) from Ben Is Running. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Ben follows a 14‑week marathon build focused on aerobic easy miles (≈70 % of runs) and hard sessions (≈30 %).
Weekly structure: Mon Easy, Tue Double Threshold (2 × 30 min), Wed Easy, Thu Double Threshold, Fri Easy, Sat Easy, Sun Long Run.
Easy runs are done at ~135 bpm (≈4:30 km pace) while hard work targets marathon pace or slightly faster, with threshold intervals at ~165‑171 s/km.
Long runs start at ~10 mi (16 km) and increase by ~2 km each week, aiming for 20 mi (32 km) by the final weeks, totaling 140‑160 km per week (≈100 mi).

Workout Example:

Monday: 8 km easy run at ~4:30 km pace (≈135 bpm).
Tuesday: Morning 30‑min threshold (≈3:45 km pace) + Evening 30‑min threshold.
Wednesday: 10 km easy run.
Thursday: Repeat Tuesday’s double threshold.
Friday: 6 km easy.
Saturday: 6 km easy.
Sunday: Long run – start 16 km, add 2 km each week, run at comfortable marathon pace. Adjust paces and distances in the Pacing app to match your own heart‑rate zones and mileage goals.

Closing Note: Give it a go this week and feel free to tailor the paces and distances to suit your fitness in the Pacing app. Have fun training and good luck on your marathon journey! 🚀