Estes Park Marathon - 19 week plan starting February 6th

Average Weekly Training Hours 04:07
Training Load By Week
Average Weekly Training Hours 04:07
Training Load By Week

This plan is designed for the athlete who runs 4-5 times per week to prepare for the Estes Park Marathon on June 18, 2017. This plan will also work for someone training for the Estes Park Half Marathon on the same day. Prior to beginning this plan an athlete should be able to comfortably run 4-5 days per week for 45-60minutes. I've left some flexibility for non-running aerobic activity 1-2 days per week for athletes who would prefer to run less frequently and include some other activities a few times per week.

Sample Day 2
0:57:00
52TSS
Endurance Run w/Strides

steady easy run for 45 min then
end with 6 by 10 sec strides

Sample Day 3
0:55:00
58.3TSS
Steady State Run- 2 by 15min

10-15 min warm-up
2 by 15min at 7/10 w/5 min easy in between
5-10 min cool-down

Sample Day 4
0:45:00
32.7TSS
Recovery Run

Easy Run (great day for a trail run!), or non-running aerobic activity if preferred.

Sample Day 6
1:12:00
67TSS
Endurance Run w/Strides

steady easy run for 60 min then
end with 6 by 10 sec strides

Sample Day 7
1:00:00
50TSS
Endurance Run

Easy Run, or non-running aerobic activity if preferred.

Sample Day 9
0:57:00
52TSS
Endurance Run w/Strides

steady easy run for 45 min then
end with 6 by 10 sec strides

Sample Day 10
0:55:00
70.3TSS
Tempo Run- 4 by 6 min

10-15 min warm-up
4 by 6 min at 7/10 w/4 min recovery in between
5-10 min cool-down

Adam St. Pierre
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CTS

I provide individualized coaching for athletes, from World Championship caliber racers to first timers. Training will include not only running, but also strength training and mobility work as needed. I believe that runners need to be well rounded athletes to achieve good health and success. Expect detailed analysis of training logs and workout files as well as a coach who understands the need for balance in all areas of life.