Marathon Training Plan - Volume 16 Weeks

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:00

This marathon plan is designed to focus on volume and is based on a five zone training system to prepare the athlete for a marathon. The preferred method of training is by power, followed by pace, then by heart rate, then, if no other training tools exist, RPE. The zones are as follows:

Zambrano Run Power Training Zones (based on % of threshold):
Z1 (recovery) < 82%
Z2 (endurance) 82% - 88%
Z3 (tempo) 89 - 95%
Z4 (threshold) 96% - 104%
Z5 (anaerobic) >104%

For athletes using pace, this plan uses Joe Friel's running pace zones, however zones 5a, 5b, and 5c will not be used separately in this plan.

For athletes using heart rate zones, this plan uses Andy Coggan's heart rate zones.

The RPE scale used in this plan has only five zones and is roughly equivalent to the zones listed above.

Zambrano Run RPE Training Zones:
Z1 (recovery) This is easy. You should be able to hold a conversation at this pace without breathing hard.
Z2 (endurance) This is your all day pace. Conversation becomes difficult, but not impossible.
Z3 (tempo) This is your marathon pace. Holding a conversation isn't impossible, but it is challenging to run and converse at the same time at this point.
Z4 (threshold) This is almost the top of your ability. You aren't sprinting, but conversation is impossible
Z5 (anaerobic) This is everything you have - all the gas in the tank that you can give. Intervals here don't last more than a few minutes because your muscles simply can't go much longer than that.

Sample Day 1
4mi
50TSS
Track Intervals - Speed Demon

Warm up:
800 meters build through zone 1 into the top of zone 2, then 3 x (100 meters sprint/100 meters easy)
200 meters zone 1/2

Main set:
8 x (200 meters zone 5 then 200 meters zone 1-2)

Warm down:
1600 meters zone 2

Sample Day 2
6.2mi
62TSS
10k Race Day Pace

Warm up:
1 mile, build up to the top of zone 2

Main set:
5 miles - top of zone 2, bottom of zone 3

Cool down:
Take the last quarter mile to cool down to zone 1

Sample Day 4
4mi
50TSS
Hill Repeats - Everest

Warm up:
1 mile, build from zone 1 to zone 2, insert 3 x (30 second sprints, 30 second easy jog) after the first half mile

Main set:
10 x 45 seconds hardest sustainable uphill effort, easy jog back down

Warm down:
Zone 1-2 run to complete the distance

Sample Day 5
3.1mi
31TSS
Cloudbank

Today's run is an easy zone 1-2 run to keep the legs loose for tomorrow's long run. Enjoy it - nothing fast or hard today. Keep the legs light and the turnover quick.

Sample Day 6
13.1mi
130TSS
Warrior's Base

Warm up:
Use the first 5k to build from zone 1 to the bottom of zone 1 to the top of zone 2/bottom of zone 3.


Main set:
Alternate zone 2/zone 3 every mile

Warm down:
After this run, stretch well. Take 20-30 minutes to rehydrate while you stretch.

Sample Day 8
4mi
50TSS
Fartleks - Avalanche

Warm up:
1 mile build from zone 1 into the top of zone 2

Main set:
2 x (.5 mile zone 3 then .5 mile zone 2)
1 mile zone 4

Warm down:
1 mile zone 1-2

Sample Day 9
6.2mi
62TSS
10k Race Day Pace

Warm up:
1 mile, build up to the top of zone 2

Main set:
5 miles - top of zone 2, bottom of zone 3

Cool down:
Take the last quarter mile to cool down to zone 1

Hunter Allen
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Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

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