Let's PR Marathon Plan

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

If you're like me, my body breaks down from high mileage Marathon plans which have you running 5-6 days per week. A lot of these plans are just that, high mileage. In marathoning, I have found it beneficial to focus on 3 key run workouts per week and go into each workout feeling fresh to get to largest benefit I can from each run workout. For to long I was going into tempo workouts after running high mileage the day before. Yes, I was pushing hard, but I couldn't hit some of the higher anaerobic zones on tired legs, therefore, missing some of the gains I could have been making if I was feeling fresh. I've played around with cross-training on some of the lower intensity days to supplement the runs I should have been doing, but training the cardiovascular system at the same intensity as I would have been if I were running. So, I put together this Marathon Plan which I just used on April 17th, 2017 at the Boston Marathon to run a sub 3 Boston! Since then, I have made a few tweaks to fine tune some of the work intervals and use some of the recently researched techniques like, over speed training, power, leg turnover rate, and intensity. So here it is! Enjoy, and go set that new PR. I am planning on it this October!

This plan is designed around many concepts. It encompasses VO2 Max, Lactate Threshold, Muscular Power, and is designed to train the bodies three energy systems. The program is designed to keep accelerating results, and not allowing the body to plateau. Some benefits will include increased V02 Max, Ground Reaction time, and if following a good meal plan a change in Body Composition as some of the workouts are designed to stimulate muscle growth production and Post Exercise Oxygen Consumption.

Sample Day 1
0:30:00
Overview

The focus of this marathon includes:
1. Recovery (oxidative systems) - slower paced recovery workouts whether its running or cross-training at a low intensity to help aid with workout recovery and blood circulation.
2. Endurance (oxidative) - A bulk of the training volume will be done at this effort since you will be training for an event to last longer than 2 hours. I use cross-training to train this system and on running days some higher intensity workouts followed by a lot of time spent in this zone.
3. Muscular endurance (oxidative & glycolytic systems) - I program this in there with some longer work to rest intervals to make sure we work on this system quiet a bit. These can include VO2 Max Intervals with a 1:1 work rest ratio, or some slightly slower, but still quick tempo runs.
4. Lactate Threshold - Which you will find in your track workouts that are programmed with some higher intensity work to rest intervals such as a 2:1 or 3:1 work to rest.
5. Muscular Power (phosphangen) - You will see these workouts designed to target your explosive speed, power, and leg turnover rates. For example, something like a 20 second all out 100M sprint followed by a 90 second recovery. A 1:4 work rest interval will help train this system.

Sample Day 1
0:50:00
Cross-Training-Choice Cardio

Crosstraining - Keeping the HR in your Aerobic Zone. Aerobic Zone is a comfortable effort.

Sample Day 2
1:00:00
6mi
Mile Repeats

Track Workout - 3x1 mile repeats at 5K pace. 3 miles at an easy pace after the track workout

Sample Day 3
0:50:00
Cross-Training-Choice Cardio

Crosstraining - Keeping the HR in your Aerobic Zone. Aerobic Zone is a comfortable effort.

Sample Day 4
1:00:00
8mi
Tempo

2 w/u, 6 miles @ 1/2 Marathon Pace, 2 c/d

Sample Day 5
0:50:00
Cross-Training-Choice Cardio

Crosstraining - Keeping the HR in your Aerobic Zone. Aerobic Zone is a comfortable effort.

Sample Day 6
1:20:00
10mi
Long Run

Long Run at a feel good pace. Should be aerobic in nature

Brady Hoover
|
EventHorizon endurance sport

Brady is certified through the American College of Sports Medicine (ACSM) and an IRONMAN Certified Coach. He has a Bachelor's Degree in Business Marketing and has always had a passion for fitness. Brady is a 14x Long Course Finisher, 3x Boston Marathoner and 3 sub, 3 hour marathon finishes, which includes a sub 3 at the Boston Marathon

He is a runner and competitive triathlete who has qualified for and finished the Boston Marathon three years in a row (4 Spring 2018). He is also an IRONMAN.