Marathon Training Plan 12 Weeks

Average Weekly Training Hours 06:13
Training Load By Week
Average Weekly Training Hours 06:13
Training Load By Week
Sample Day 2
0:45:00
Strides, 4-5, relax

Strides. Warm up for 15 mins at low intwesity. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Easy jog cool down.

Sample Day 3
0:50:00
Heart rate at top end of aerobic intensity. Rolling course.

Keep heart rate at upper end of aerobic intensity on a rolling course. 'PROUD' form. Allow heart rate to gradually rise as pace builds, but don't force it up.

Sample Day 4
0:45:00
Cross Train

Can do any of these:Spin on bike, strength train, swim, or elliptical,or another activity that is not a run workout

Sample Day 5
0:50:00
Cru ints, 3-4x6' @ upper end of aerobic intensity

BT: Cruise intervals. Warm-up well. Then do 3-4 x 6 minutes. Build to just below anaerobic intensity (2 minute recoveries). Relaxed form! Listen to breathing.

Sample Day 6
0:45:00
Cross Train

Can do any of these:Spin on bike, strength train, swim, or elliptical,or another activity that is not a run workout

Sample Day 7
1:30:00
AeT Steady State

BT: Warm-up well. fro 15 minutes Then on a mostly flat course run 75 minutes at an aerobic effort, at marathon goal pace . Focus on good form with a high cadence (88+ rpm) and flat footstrike with weight toward ball of foot (not on toes). Just before footstrike the foot should paw back slightly.

Sample Day 9
0:55:00
Strides, 6-8

Strides. Warm up. Then do 6-8 x 20 second strides on soft, slight downhill (90 second walk back recoveries). Focus on technique (cadence, pawback, foot lift, or your limiter). If possible do this barefoot on grass to build foot strength. Be sure to check for sharp objects or dog poop in grass. Don't run barefoot if any breaks in the skin on your feet.

Tom Manzi
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Tom Manzi Athletic Consulting LLC

Tom Manzi coaches triathletes for all distances, from sprint distance to Ironman distance races. He also coaches duathletes and runners

Services Offered:One to One Coaching Program: includes development of athletes Annual Training Plan, weekly schedules posted on Trainingbible.com, daily log checks, unlimited telephone/ email contact.

Telephone Consultations: one hour consultations