2017 NYC Marathon Plan - 3 Days of Running - Intermediate to Advanced Runners - Starts 7/3/17

Average Weekly Training Hours 06:53
Training Load By Week
Average Weekly Training Hours 06:53
Training Load By Week


Designed for: Intermediate to Advanced Runners.

This plan will help take you through your marathon training on only 3 days of running per week.

This is the plan for you if you're the type of runner that:
-Prefers including cross training in your plan
-Wants to run a marathon but needs to reduce the amount of days you run
-Can only get out for 3 days of running

Created by: Exercise Physiologist & Coach Joan Scrivanich who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. She holds coaching certifications from USA Triathlon, IRONMAN, USA Track & Field, and National Strength & Conditioning Association.
Joan has been an endurance athlete for over 25 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the Ironman.

What's included:
An Athlete Guide & description document explaining your upcoming workouts and training.
A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
Additional training information is provided within the workouts in the plan.
E-mail support is available to answer your questions regarding the plan.
This plan gradually builds your long runs leading up to Marathon day and includes two 3 hour long runs. You will get in all your key running workouts while supplementing your training with cycling and/or cross training in order to get to your marathon fit, healthy, and ready to run. It includes strength training, days off, and active recovery days.

Before starting: You should be able to comfortably run for 1:40 hour.  The weekly volume of the plan starts at 6:25 for the first week and peaks at 8:30.

Questions? E-mail Coach Joan at info@RiseEndurance.com or visit her at RiseEndurance.com

I look forward to helping you reach your potential.
Happy Running!

USA Triathlon Certified CoachUSA Track & Field certified coachIronman Certified CoachCertified Strength & Conditioning SpecialistNSCA-Certified Personal Trainer</p

Sample Day 1
0:30:00
Crosstrain

Cross train as you would like.
.
Examples of some great workouts are:
Swimming
Elliptical Machine
Cycling
Walking
Water Running
Cross Country Skiing
Stand-Up Paddle Board
Yoga
Pilates

Sample Day 1
0:30:00
Strength

Perform 5-6 exercises.
.
Do 2-3 sets of each exercise set. You should do each until failure, recover, and then do it again.
.
Be sure to include core exercises and corrective exercises during each strength sessions.
.
For examples of strength exercises, check the Rise Endurance YouTube Channel:
https://www.youtube.com/channel/UC26A7Niioq4aS-UqRrRgQww
.
Coach Joan discusses Corrective Exercises:
http://riseendurance.com/strength-exercises-for-triathletes/

Sample Day 2
0:45:00
Base Run

W/U: 
10-15min easy warm up, include dynamic stretches in your warm up.
.
Main Set:
.
5 x 3min @ lower zone 4 with 1:30min easy recovery run between sets. 
Keep your heart rate below threshold during the set. 
Remember good form and if you can run on a soft surface, that would be great.
.
C/D:
Cool down with left over time at zone 2 effort on soft surface if possible.

Sample Day 3
0:30:00
Strength

Perform 5-6 exercises.
.
Do 2-3 sets of each exercise set. You should do each until failure, recover, and then do it again.
.
Be sure to include core exercises and corrective exercises during each strength sessions.

Sample Day 4
1:00:00
Base Run

W/U:
15-20min easy + drills
Include in your warm-up strides as well as drills and dynamic stretching to ensure you are well warmed up prior to starting the main set.
(The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set:
.
3 x 8min @ upper zone 3 - lower zone 4 with 3-4min easy jog between sets.
Focus on your weak areas in form during the sets.
.
C/D: 
Cool down with left over time. Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.

Sample Day 6
1:40:00
Long Run

W/U: 
15-20min easy + drills
Include in your warm-up strides as well as drills and dynamic stretching to ensure you are well warmed up prior to starting the main set.
(The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
.
6 x 5min @ upper zone 3 - lower zone 4 with 1:30min easy jog between sets.
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with left over time. Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.

Sample Day 7
1:30:00
Recovery Bike

W/U: 
20-30min easy spin @ 90rpm+ with mixed terrain
.
Main Set:
.
30-40min Zone 2 - Just enjoy the ride.
Keep heart rate between Z2 and Z3 or at an easy/moderate effort.
Keep cadence high (between 90-110 rpm)
.
C/D: 
20-30min easy spin @ 90rpm+ with mixed terrain.

Joan Scrivanich
|
Rise Endurance LLC

Coach Joan’s scientifically based training and athlete-centered approach to coaching has successfully empowered athletes to reach their potential and has taught her athletes how to reach the finish line faster.

As a full time professional coach, we guarantee to make YOU a priority and to work with you throughout the year and through your races so that you can save time, have peace of mind, race faster, and be your healthiest.

Coach Joan works with both local and remote athletes.