Six months to a strong marathon

Average Weekly Training Hours 09:03
Training Load By Week
Average Weekly Training Hours 09:03
Training Load By Week

This six month marathon training plan will have you reaching you target marathon ready to race. Using time based workouts designed to fit into a busy schedule, this plan favors quality over quantity. Before starting this plan, you should be comfortable with four days a week running and a long run of about 1:30. You will build up from a weekly volume of 4 hours of running to a maximum of 7:15 of running. The long runs top out at 3:20, but with targeted paces over the course of the time. There are five days of running through the week, with one complete rest day and one cross training day.

Sample Day 1
0:30:00
Yoga/Streching

Either some general stretching or a simple Yoga flow. Your choice. Can do longer if wanted.

Sample Day 2
0:30:00
Endurance Run

Keep it easy and steady - stretching out the legs and building the volume on the run. Don't stress the time or pace.

Sample Day 2
0:30:00
Strength Training

Dynamic strength training - functional movements for upper body and core strength and stability on the bike. Do what every program you want - no specific exercises except what you need to address.

Sample Day 3
0:40:00
49.3TSS
Negative Split Run

Run the first 20 minutes at Marathon Pace then increase the pace to Half Marathon pace for the final 20 miles
Best done either on an loop course you can repeat for each segment

Sample Day 4
1:00:00
Recovery Ride

An easy ride on flat to gently rolling terrain. Keep the HR and watts low and the cadence high. Idea is to help with recovery through active movement and flushing legs.

Sample Day 4
0:30:00
Yoga/Streching

Either some general stretching or a simple Yoga flow. Your choice. Can do longer if wanted.

Sample Day 5
0:30:00
Endurance Run

Keep it easy and steady - stretching out the legs and building the volume on the run. Don't stress the time or pace.

Tracy Thelen
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Thelen Coaching

Thelen Coaching offers personalized and individualized coaching for athletes of all levels in cycling, mountain biking, running and triathlons, specializing in trail running, ultras, ultra endurance cycling and 24 hour races.