6 week Sub 3:30 hour marathon run-walk (Sunday race)
Author
Will O'Connor - PhD
All plans by this CoachLength
6 Weeks
Typical Week
5 Run, 2 Day Off, 1 Other
Longest Workout
2:20 hrs
Plan Specs
running marathon intermediate advanced masters time goal pace based
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Summary
Welcome to the Run-Walk sub 3:30 plan. The principal focus of this plan is getting you to use to the run-walk system while sustaining a substantial volume. This plan offers plenty of flexibility and something a little different to get you running toward your personal best in just six weeks.
If you'd like to read a more in-depth review on what the run-walk method is and how it could help you run faster checkout my blog http://www.performanceadvantage.co.nz/blog/
Thanks for signing up and I look forward to hearing about how much you enjoyed this program!
Stats
Sample Day 1
Welcome to the run-walk method. Be prepared to experience a difference style of running! For the first three weeks we're just going to work on introducing you to the method.
Today we're simply running 14min and walking 1min 4 times. That will give us an hour total. The first 14min should start easy and gradually build to marathon pace. the 2nd and 3rd running blocks should be at your calculated marathon pace as determined by the run-walk chart attached. The 4th running block is a reverse of the 1st and should be a gradual cool-down.
Sample Day 3
Even though you'll be using the run-walk method in your race it's still important to do a weekly sustained tempo effort to overload the cardio and muscular-respiratory systems.
As always progressively warm-up for 10-15min including a couple drills from our youtube https://goo.gl/3ioQLF and then rip into a 60min tempo at your marathon running pace.
Sample Day 4
Nothing specific other than keeping it easy. Heart Rate under Zone 2. At 15min include 5 strides of 100-150m nice and relaxed.
Sample Day 6
Use the pace chart attached to determine your running pace.
The first and last intervals should be used as a warm-up and cool down.
Sample Day 7
Nothing specific other than keeping it easy. Heart Rate under Zone 2. At 15min include 5 strides of 100-150m nice and relaxed.
Sample Day 8
Same as last week we're simply running 14min and walking 1min 4 times. That will give us an hour total. The first 14min should start easy and gradually build to marathon pace. the 2nd and 3rd running blocks should be at your calculated marathon pace as determined by the run-walk chart attached. The 4th running block is a reverse of the 1st and should be a gradual cool-down.
Sample Day 10
Even though you'll be using the run-walk method in your race it's still important to do a weekly sustained tempo effort to overload the cardio and muscular-respiratory systems.
As always progressively warm-up for 10-15min including a couple drills from our youtube https://goo.gl/3ioQLF and then rip into a 60min tempo at your marathon running pace.