Marathon plan Advanced (sub 3hrs)

Average Weekly Training Hours 06:14
Training Load By Week
Average Weekly Training Hours 06:14
Training Load By Week
Sample Day 2
0:45:00
recovery run

45 mins @ 8:23 to 8:53 mins:mile pace

Sample Day 3
0:45:00
recovery run

45 mins @ 8:23 to 8:53 mins:mile pace

Sample Day 4
1:00:00
steady state run ( stamina session)

warm 10 mins
40mins at 6:31 to 6:43 mins:mile pace
cd 10 mins

Sample Day 5
0:45:00
recovery run

45 mins @ 8:23 to 8:53 mins:mile pace

Sample Day 7
1:15:00
long run

1.15hr easy run, pace is not important for the moment

Sample Day 9
1:00:00
upper body dumbell weights

this is a circuit so do 30 reps of each excercise, use a dumbell for the standing rows if you do not have a barbell rest 3 mins between each circuit, time each circuit and do 4 circuits

Sample Day 9
1:00:00
hill sprints

30 mins easy zone 2 warm up 8x100 to 150m hill sprints jog back recovery 10mins easy jog cool down

Richard Laidlow
|
Sancture-Sportifs.com

Triathlon is my main expertise, but increasingly I am coaching Duathlete's, Cyclists and Runners.

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