The PERFECT 6 Month Marathon Training Plan to Change Your Life in 2024

Summary

This video, led by Tarrin, encourages viewers to transform their lives by setting and achieving a significant goal—running a marathon in 2024. Tarrin outlines a six-month training plan, starting with a 5K run and building up to a full marathon. The plan includes varied workouts, including running intervals, sprints, weight training, and trail hikes. Emphasizing consistency and commitment, Tarrin shares his personal journey from dissatisfaction to becoming a top endurance athlete, motivating viewers to undertake this transformative challenge.

Takeaways

• 🚀 Start with a big goal: Running your first marathon in 2024 is suggested as a transformative goal that can change your life.
• 🏃‍♂️ Six-month plan: The speaker outlines a six-month training plan to prepare for a marathon, which is achievable for everyone.
• 📅 Weekly commitment: The training requires a commitment of four workouts per week, emphasizing consistency and dedication.
• 👟 Month one focus: Learn to run and complete a 5K, with a gradual increase in running time and a focus on running technique.
• 💨 Wednesday sprints: Introduce all-out sprints to activate running muscles and improve speed, which is different from traditional training.
• 🏋️‍♂️ Weight training: Incorporate weight training to improve stability and mobility for running.
• 🌄 Trail hiking: Start with trail hiking to build endurance on soft surfaces, reducing the risk of injury.
• 🔄 Gradual progression: Increase the duration and intensity of workouts each week to build up to running a half marathon by month four.
• 🏃‍♀️ Interval training: Use interval training to build speed and endurance, with varying intervals and rest ratios.
• 🛤️ Long trail jogs: Build up to continuous trail jogging for over two and a half hours to prepare for a full marathon.
• 💪 Personal transformation: The speaker's personal story emphasizes that with commitment and a structured plan, significant life changes are possible.

Q & A

What is the main message of the video script?

The main message is that to significantly change one's life, one should set a big goal, such as running their first marathon in 2024, which is achievable within six months with dedication and a structured training plan.

What is the significance of setting a big goal like running a marathon?

A big goal like running a marathon is significant because it is transformative and noticeable enough to alter one's life and identity, providing undeniable proof of personal change and growth.

Who is Tarrin and what does he offer?

Tarrin is the speaker in the script who offers free training plans for people who want to accomplish extraordinary feats in endurance sports, starting with running a marathon.

What is the training plan's structure like for the first month?

In the first month, the training plan includes a walk-run workout on Mondays, sprint workouts on Wednesdays, weight training on Thursdays, and a 40-minute hard trail hike on Saturdays, with gradual increases in intensity and duration.

How does the training plan incorporate run technique?

The training plan incorporates run technique by including exercises like jumping in place, doing butt kicks, and leaning forward from the ankles at the start of each running period to maintain proper form.

What is the purpose of weight training in the training plan?

Weight training is included to improve stability and mobility, which are essential for injury prevention and performance enhancement during running.

How does the training plan progress from the first to the fourth month?

The training plan progresses by gradually increasing the duration and intensity of workouts, introducing interval training, tempo running, and building up to a continuous 90-minute trail jog by the end of the fourth month.

What is the main focus of the training plan in months five and six?

In months five and six, the focus is on preparing to run a full marathon, with 60-minute hard interval running workouts, tempo runs of 8 to 20 minutes, and continuous easy jogging on trails, building up to two and a half hours.

How does the speaker, Tarrin, motivate viewers to start the training?

Tarrin motivates viewers by sharing his personal transformation story, emphasizing the life-changing impact of committing to a structured training plan and the sense of fulfillment it brings.

What advice does the script give for maintaining motivation throughout the training?

The script advises that the big goal of running a marathon itself will serve as a motivator, especially during low motivation periods, as it is a significant and transformative personal achievement.

What additional resources are offered for beginners interested in running?

The script offers a detailed guide for beginner runners with answers to common questions, accessible through a linked video.

Outlines

00:00

🏃‍♂️ Transform Your Life with a Marathon Goal

The video script introduces the idea that a significant life change can be achieved through setting a monumental goal, such as completing a marathon in 2024. The speaker, Tarrin, encourages viewers by stating that this goal is both transformative and attainable within a six-month training period. The script emphasizes the importance of a mindset shift, hard work, and the integration of endurance sports into one's life. Tarrin shares his expertise in free training plans for endurance sports and outlines the first month of training, which includes a walk-run workout, sprints, weight training, and a hard trail hike to build endurance and speed. The focus is on gradual improvement and the development of good running technique.

05:00

📈 Progression to a Half Marathon and Beyond

This paragraph details the progression from the initial training phase to preparing for a half marathon and eventually a full marathon. The training regimen continues with a structured schedule of running, weight training, and endurance building. Mondays involve interval training to increase speed, Wednesdays are dedicated to tempo running for endurance, Thursdays to weight sessions for stability, and Saturdays to increasing the duration of easy trail jogging. By the end of month four, trainees are expected to have built enough speed, strength, and endurance to complete a half marathon. The final two months focus on intensifying the training to prepare for a full marathon, with longer interval and tempo runs, and continuous easy jogging to build up to two and a half hours. The speaker shares his personal journey from dissatisfaction to becoming a top triathlete, emphasizing the effectiveness of the training plan and encouraging viewers to commit to the process for life-changing results.

Keywords

💡Circadian rhythm

Circadian rhythm refers to the internal biological clock that regulates the sleep-wake cycle and repeats roughly every 24 hours. In the video, it is mentioned as one of the many potential health optimization strategies, but the speaker emphasizes that such a focus is not necessary for life-changing transformation, which is the main theme of the video.

💡Biohacking

Biohacking is the self-experimentation of lifestyle, diet, or activity to optimize health and well-being. The video script briefly mentions it as an example of common self-improvement practices, but the speaker argues that a single, big goal can be more transformative than these incremental changes.

💡Motivation

Motivation is the psychological drive or desire to take action toward achieving a goal. The video emphasizes the importance of motivation in maintaining the commitment to a big goal, especially when one's energy levels are low.

💡Marathon

A marathon is a long-distance running race with an official distance of 42.195 kilometers. The video suggests running a marathon as the big, transformative goal that can change a person's life, with a specific focus on achieving this in 2024.

💡Endurance sports

Endurance sports are activities that require sustained physical effort and mental fortitude over a prolonged period. The video positions endurance sports as a powerful tool for personal transformation, with running a marathon being a prime example.

💡Training plan

A training plan is a structured program designed to prepare an individual for a specific physical challenge. The video outlines a six-month training plan to help viewers prepare for a marathon, emphasizing the importance of consistency and gradual progression.

💡Sprint workout

A sprint workout involves short, intense bursts of speed, typically followed by a recovery period. In the video, sprint workouts are recommended to activate running muscles and improve speed, which is a key component of the overall marathon training strategy.

💡Weight training

Weight training is the use of resistance to muscle contraction to build strength, endurance, and muscle size. The video includes weight training as part of the weekly routine to enhance stability and mobility for running.

💡Trail hike

A trail hike refers to walking or hiking on a natural trail, often in a wilderness area. The video script suggests starting with a trail hike to build endurance on a soft surface, which is less likely to cause injury.

💡Interval training

Interval training is a type of training where high-intensity exercises are alternated with low-intensity recovery periods. The video describes using interval training to build speed and endurance for the marathon.

💡Tempo run

A tempo run is a sustained run at a comfortably hard pace, faster than a regular easy run but slower than a race pace. The video includes tempo runs in the training plan to develop the ability to maintain a faster pace for longer periods, crucial for marathon success.

💡Personal transformation

Personal transformation refers to a significant change in one's life, often involving self-improvement or the achievement of a major goal. The video's main message is that setting and achieving a big goal, like running a marathon, can lead to personal transformation.

Highlights

You don't need to optimize your circadian rhythm or biohack your way to health to change your life.

All you need is one big goal that's significant enough to transform your life.

Setting a goal to run your first marathon in 2024 can drive major personal change.

Running a marathon is achievable within six months for anyone watching.

Endurance sports, like marathon running, uniquely change lives by requiring significant dedication.

A six-month training plan can prepare you for a marathon, regardless of your starting fitness level.

The first month involves learning to run and building up to a 5K.

Incorporate run technique drills at the start of every run period for better form.

Sprint workouts are essential to activate running muscles and improve speed.

Weight training is crucial for stability and mobility in running.

Trail hikes build endurance and reduce injury risk.

By the end of the first month, you should be able to run a 5K non-stop.

Months two to four focus on preparing for a half marathon with a mix of interval, tempo runs, and endurance training.

Building up to a half marathon requires consistent training, progressing to longer durations.

The final two months focus on marathon training with longer interval workouts and extended trail jogs.

A structured but adaptable training plan, combined with consistent effort, leads to significant personal transformation.

Personal experience shows that commitment to this training can lead to substantial improvements in fitness and life satisfaction.

Following the outlined training plan can help you achieve your marathon goal and change your life.

Consistency in training four times a week is key to reaching your goals.

Endurance sports like marathon running provide a unique and profound sense of accomplishment.

Transcripts

To change your life, you don't need to optimize your circadian

rhythm or biohack your way to health or even commit to suffering every single day.

All you need is one big goal.

A goal that's so big that if you do it, you will never be the same again.

A goal that's so big that your friends,

family, or even you can't deny that you've changed.

A goal that's so big that it gets you off

the couch every single time your motivation gets low.

I think that that goal should be to run your first marathon in 2024 because it's

big enough to do all of those things, but achievable enough that every single

one of you watching can do it in just six months.

What's up, Motivators? My name is Tarrin.

When ordinary people want to accomplish something extraordinary in endurance

sports, they choose our totally free-mode of training plans.

You're ready to change your life in 2024? Let's do it.

I think a lot of the people that I

mentioned at the start of this video give good advice.

Yes, we need a mindset shift, and we need to be willing to work hard.

We need to optimize what we can, and we need to lift weights.

But these things alone won't change our

lives because they're not noticeable enough every single day.

They're not in our face enough that we are a different person than when we started.

But if you learn to run and withstand

the pounding of the road and go through the hard training months to prepare

for a marathon, get into a race, hit the wall at mile 18,

then bust through it, and will your way to that finish line

despite every cell in your body asking you to stop?

No one, not even you, can deny that you're a different person.

You'll know that you can do anything you want to do in life.

Every single endurance athlete will tell you about the last race that they ran,

because no other sport changes lives like endurance sports.

Let's get into how you can change yours in 2024.

This will take a six-month training plan

that will work no matter where you're starting from.

I'm going to keep the details really

simple because all you need is a basic framework and the willingness to get up

and four times a week, go out there and do some work.

If you do that, you will get to where you want to be.

In month one, you are going to learn how to run.

And then at the end of that month, you will run a 5K.

And here's how you're going to do it.

On Monday, I want you to commit to 30 minutes of doing a walk-run workout.

Start by running however long you can.

If that's 10 seconds, fine.

If it's 30 seconds, fine.

If it's three minutes, fine.

Then take a walk break of four times the amount of time that you were able to run.

So if you were able to run 30 seconds, then walk two minutes.

Every single week, I want you to take away

15 seconds from the walking portion and add 15 seconds to the running portion.

And here's a big thing that I want you

to do that other couch to 5K training programs don't teach you.

At the start of every run period,

I want you to work on your run technique by stopping, jumping up and down in place,

doing butt kicks, then leaning forward from the ankles,

then trying to hold that run form as long as you can during your run portion.

This is going to teach you how to run with good run technique.

On Wednesday,

I want you to commit to another 30-minute workout,

but this is going to be different than any other couch to 5K training program.

You are going to perform 10 to 30 seconds sprints, all-out sprints,

win sprints across a soccer field or down a track or just going down the length

of your block and take two to four minutes rest in between.

This sprint workout is going to activate all of your running muscles

that traditional learn to run training programs don't.

It'll teach you how to run fast,

which is then going to translate into good running later on.

On Thursday, I want you to do 30 minutes of weights.

We won't fuss about what these weights are.

If it's body weight, fine.

If it's dumbbell, fine.

If it's barbell, fine.

If it's going into the gym, fine.

If it's working out in your own gym with kettlebells, fine.

Whatever it is, I want you to do some weight training.

This weight training is really important

to making us stable and mobile when we do our running strive.

On Saturday, I want you to commit to a 40-minute hard trail hike.

It's important to do this on the trails

because those trails are a soft surface that will make it less likely that you get

injured during the course of this six-month training plan.

And start with 40 minutes,

then every single week, add five minutes and hike as hard as you

can, getting that heart rate up high, building that endurance and the ability to

stay at a high heart rate, working hard for a long period of time.

At the end of four weeks of doing this, you will have built up your walk run.

You will have been able to sprint and teach your body how to move really fast.

And then in the hard trail hike,

you're going to build up the endurance to be able to go for a long period of time.

And at the end of this four-week period, you will be able to do a 5K run non-stop.

Do that run, time yourself, and see what you're capable of.

Moving into months two to four, you will learn to run a half marathon.

This is where you're going to learn

to run, proper running with intervals and speed and building endurance.

And all it's going to take is that same

Monday, Wednesday, Thursday, Saturday workout breakdown.

On Monday, I want you to run for 40 minutes.

And in this Monday workout, you're going to run for anywhere from one

to four minutes continuously, as fast as you can,

taking a rest in between those one to four minute intervals on a one to one ratio.

So choose whatever you want.

It can be a one minute interval, then take a one minute rest.

It can be a four minute interval, then take a rest.

Make this run really challenging and quite fast.

On Wednesday, I want you to do another 40 minute workout.

This is going to be a tempo based workout.

Tempo running is more like endurance

speed, where you learn how to run at a faster pace for a longer period of time.

So this workout will be five to ten minute intervals, again, on a one to one ratio.

So you're going to run five minutes, seven minutes, 10 minutes,

whatever you feel like, going at a moderately fast effort.

This should feel comfortably fast.

And then take a rest interval of easy

jogging, going the same duration that you did during the running interval.

Thursday, again, commit to that 30-minute

wait session, doing whatever weights you want.

And then Saturday, we will start with a 40-minute continuous trail jog.

As opposed to month one, where that was a trail hike,

I want you to do it this time as a continuous, very easy jog.

Every single week, build up by about 5-10

minutes until you get yourself up over 90 minutes at the end of month four.

At the end of month four, you will have built up a lot of speed

with your Monday and Wednesday interval workouts.

You will have built up a lot of strength with your weight workouts.

And then on Saturday, you will have built up a pile of endurance.

And even though you might not yet be running the distance or duration of a half

marathon, challenge yourself at the end of month four to go out and run that 13.1

mile distance on roads or even in a half marathon race.

And I guarantee if you put in the work,

you will be able to complete that half marathon.

In months five and six, this is it.

This is where you learn how to run a full marathon.

But it's not going to take anything

different than what you've already been doing.

Be willing to show up four times a week ready to work.

On Monday, I want you to commit

to a 60-minute hard interval running workout where you're doing intervals

of two to six minutes with a two to one work to rest ratio.

So if you decide to run four minutes as fast as you can, well,

then you're going to take two minutes of easy jogging for a rest.

Do this over the course of 60 minutes.

On Wednesday, I want you to commit to another 60 minute workout.

And in this workout, you will do the tempo run intervals again.

This time, they will be a little bit

longer, going anywhere your choice from eight to 20 minutes.

And on this time, we will do it as a four to one work to rest ratio.

So if you're doing an eight minute

moderately fast interval, knock it down to just a two-minute easy jog rest between.

Thursday, keep going with your weights. And then Saturday,

I want you to start with a 90-minute trail jog, going at a very, very easy pace,

building up by about 10 minutes every single week until you get up to about two

and a half hours of continuous easy jogging on the trails.

Now, you might say that isn't all this

pretty vague and not specific enough to work?

But I can tell you from personal experience that this works.

I started out 215 pounds in my late 20s as

an investment advisor, not happy with my life because I just

didn't feel any sense of control or fulfillment in what I was doing.

And I went and created a very vague,

somewhat structured training plan, but was ready to do the work four times a week.

And within a couple of years, I was able to become a top local triathlete.

I set record setting open water marathon swims.

I ran a sub-130 half marathon, a 3.24

full marathon at the end of an Ironman triathlon became a top one % triathlete

in the world and changed my career to something that I love.

And it all started out

with that several-month commitment to try to change my life.

Now you can follow this exactly.

You can rewatch this video, you can take notes or screenshots.

Just do the work and you will change your life reaching these goals.

If you want to dive more into the nitty

gritty of how to get started running with all of the questions beginner runners

ask when they get started, click the video that's on the screen right

now for a full, very detailed guide for beginner runners.

Later, Motivators.