Marathon - Sub 4 hours - 10 Weeks

Average Weekly Training Hours 09:18
Training Load By Week
Average Weekly Training Hours 09:18
Training Load By Week

The Coach of 2x Ironman-Champion Astrid Stienen used this plan to bring more then 30 athletes to the marathon finish within the planned time. This plan is ideal for intermediate and advanced runners who wants to achieve a time goal of 3:59 for a marathon and have 5:30 - 6:45 hours of training time each week. Please note that some additional stretching and massage is also integrated in the plan. Have fun and reach your personal goal.

The included plan consists Training Peaks structured workout format, which will make things even easier for you. You can see your own training targets and zones for every workout through the daily workout e-mail reminders and mobile notifications. And furthermore you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app, which helps you to get a sense of the entire Workout by taking just one look at the easy to understand graphs and segments for every part of your training. You will no longer have to read through long descriptions and get everything at a glance. My athletes prefer this comfort since TrainingPeaks offers this awesome feature.

Structured workouts can be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps, RacerMate, and some more. All you have to do is click “Export” and select the proper file format for your device. For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

triworx-coaching.com makes you performing perfect. Visit our website for more information about us.

Of course, there is also the option of an one on one phone, skype or email consultation. This would be at an extra cost giving you the opportunity to speak with with me in person, at $150/hr. For more info or to setup a consult send a note to: triworx@icloud.com.

Sample Day 1
1:00:00
5.9mi
62.3TSS
Endurance run

Use this run to build your basic endurance. In order to achieve this, please do not run significant faster than the average pace shown.
HR should be 69-83% of FTHR.

Sample Day 2
0:30:00
Blackroll & stretching

Use this time to loosen your muscles, perform some stretching or get a massage.

Sample Day 3
1:00:00
6.21mi
80TSS
fast run

First 2.5k warm up at 69%-83% of your FTHR and a pace of 6:15k. Followed by 5k at a pace of 5:45 and a FTHR from 84%-94%. Easy jog for the last 2.5 k at pace slower than 6:15.

Sample Day 5
0:41:00
4.04mi
40TSS
Endurance run

Make it an easy run to recover from the fast run and prepare for the long run. In order to do that perform this run at an even pace of 6:15/k with 69%-83% of your personal FTHR.

Sample Day 6
2:20:00
13.36mi
129.4TSS
long run

The long run is one of the most important runs during your preparation for the final marathon. So perform this run at an even pace of 6:30/k and 69%-75% of your FTHR. Please remember that long runs are a good possibility to train drinking during a run, as you will need to do this on race day.

Sample Day 7
0:30:00
Blackroll & stretching

Use this time to loosen your muscles, perform some stretching or get a massage.

Sample Day 8
1:00:00
5.9mi
62.3TSS
Endurance run

Use this run to build your basic endurance. In order to achieve this, please do not run significant faster than the average pace shown.
HR should be 69-83% of FTHR.

Christian Decker
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triworx-coaching.com

You have a dream of reaching goals in sport? As a coach I'll help you making this dream become reality. Pro-Champions as well as Agegroup Champions trust in my skills. I offer remote-coaching combined with weekly Skype calls, to be as close as possible to you. I analyze your training data-driven to get the most efficient plan for you.If you like a more self driven training as a runner I also offer pre built training plans. No matter what you choose, I make your dream reality. Chris