14 Week Run Power Race Specific Phase Marathon Plan: Sub 2:30

Average Weekly Training Hours 09:05
Training Load By Week
Average Weekly Training Hours 09:05
Training Load By Week

This power-meter based run program is a 14 week training plan for a sub 2:30 marathon, taken from my book, Run With Power. The book will help you help understand better how to use your running power meter to execute this plan. The book can be purchased at http://CoachVance.com/store/books

Sample Day 1
1:10:00
3 min/9 min Stryd Test

- Warm-up 15 mins, preparing for hard effort at the end of it
- Conduct a 3 minute interval at maximal effort
- Recover with 5 min walk, 10 min easy jog, 5 min walk, and 5 min easy jog, and 5 min walk again, (30 mins total)
- Conduct a 9 minute interval at maximal effort
- Cool down 10-15 mins easy

Sample Day 2
0:40:00
Easy Zone 1-2 Power Run - 40 mins as 4 min run, 1 min walk

Easy Zone 1-2 power run. Run 40 mins as 4 mins run at Z2, walk 1 min at Z1. Repeat that sequence for the duration of the run.

Sample Day 3
0:40:00
Easy Zone 1-2 Power Run - 40 mins as 4 min run, 1 min walk

Easy Zone 1-2 power run. Run 40 mins as 4 mins run at Z2, walk 1 min at Z1. Repeat that sequence for the duration of the run.

Sample Day 4
1:00:00
80TSS
30 min test - HR monitor & Power Meter

- Warm-up 15 mins, preparing for a hard effort at the end of it - Start a 30 minute time trial, (best effort), on a flat road or track collecting power data, (pace and HR data as well if possible) - Cool down 10-15 mins easy

Sample Day 5
0:40:00
Easy Zone 1-2 Power Run - 40 mins as 4 min run, 1 min walk

Easy Zone 1-2 power run. Run 40 mins as 4 mins run at Z2, walk 1 min at Z1. Repeat that sequence for the duration of the run.

Sample Day 5
0:30:00
2nd run of the day - Easy Z1-2 power

Do this run later in the day. Preferably you will run the other run in the AM, and this in the PM.

Sample Day 7
0:30:00
2nd run of the day - Easy Z1-2 power

Do this run later in the day. Preferably you will run the other run in the AM, and this in the PM.

Jim Vance
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TrainingBible Coaching / SuperFly Coaching

Jim Vance coaches Olympians, Kona qualifiers, All-Americans, National Champions and elite-minded athletes, who are serious about their goals and working hard toward them. He has coached these athletes in triathlon, swimming, running and cycling. He offers training plans on TrainingPeaks for athletes, as well as individual one-on-one coaching programs starting at $500/month.

Jim's Books:

  • Triathlon 2.0 - Data Driven Performance Training
  • Run With Power
  • Triathlon Science