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Marathon 12 Weeks - Level 7-8 (Int / Adv)

Author

The Distance

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Length

12 Weeks

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Plan Description

The Distance

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THE DISTANCE COACHING


AN EDUCATED APPROACH TO RUNNING PROGRAM DESIGN




The Distance So, you want to run a strong Marathon? Not sure how to train for it? This program is for you.

This program assumes that you already run regularly – ideally you have already run a half marathon and perhaps even a marathon, and can currently manage training runs of up to 15km.


ABOUT US:


aboutus

With a passion for anatomy and the physiology of exercise, our head coach is an accomplished age group Marathon and Cross Country runner, Iron-man Triathlete and 3 time World Championship representative. He is an accredited Lvl 2 Advanced Athletics Australia running coach, former Athletics Australia course facilitator and holds a B.App.Sci. (Human Movement) and Post Grad.Dip. (Exercise Science)

If you ever need clarification, feel free to email any questions via our website:
www.thedistancecoaching.com
or direct email coaching@thedistancecoaching.com





DOWNLOAD OUR FREE TRAINING RESOURCE MATERIAL

Free E-Book www.thedistancecoaching.com



WHAT TO EXPECT FROM THIS PROGRAM


This program is a 12 week lead in. It becomes highly specific meaning it's perfect for runners targeting a competitive marathon race.


There is an emphasis throughout this program on teaching you pacing and consistency, both of which are critical to training and racing.


This plan progresses through 10.5 week Marathon specific training phase (which will see your longest run of 36km and longest total week of 68.5km). Nearing your event the program will enter a 10 day taper.



At The Distance, our running programs are designed using training fundamentals proven to enhance performance. Inserted strategically each week are various forms of aerobic, anaerobic and high intensity running specific training sessions.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:17 hrs 3:10 hrs
—— ——
—— ——
Workouts Per Week Weekly Average Longest Workout
4:17 hrs 3:10 hrs
—— ——
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Grant Hornsby - B.App.Sci (Human Movement), Grad.Dip (Exercise Sci)

The Distance Coaching

Do you have a goal or event in mind? Not sure how to train for it? Don't guess. Let us help.

From recreational to representative athletes, you can benefit from our knowledge and careful planning. As certified coaches and with multiple qualifications in sports science, The Distance Coaching has the experience and educational expertise to develop your athletic potential, or to just get you up and moving towards your first goals.

Sample Day 1

1:00:00
5.28mi
Quality - descending from 1500m

10min warm up,
4x100m Strides

2x (1500m, 1000, 500), all at S/F pace with 3min, 2min, 1min corresponding walk recovery (for example, 3min after first 1500m).
 3min between 1st and 2nd set.

10min E cool down
Stretch, Hydrate.

Sample Day 3

1:00:00
7.15mi
Conditioning Run - 30min of 30S/30E

Conditioning Run:

15min E pace warm up, include 3x20sec strides in last 5min of warm up.

30min as 30sec S pace, 30sec E pace

15min E pace, steady run.

Sample Day 6

1:35:00
11.18mi
18km Aerobic Run -Negative Split

Aerobic Run - Negative Split

*First 8km @ E/M pace - not too hard
*Second 8km @ S/F pace - comfortably uncomfortable
*2km E to finish

Sample Day 8

1:00:00
7.15mi
Quality - Descent from a Mile

10min warm up,
4x100m Strides

2x (1600m, 1200, 800, 400), all at S/F pace with 4, 3,2,1min corresponding walk recovery (for example, 4min after first 1600m)

10min E cool down
Stretch, Hydrate.

Sample Day 10

1:05:00
7.46mi
Aerobic Conditioning Run with 5x (4min S / 1min E)

Aerobic Conditioning Run with S efforts:

30min E, steady run (count this as warm up).
5x (4min S / 1min E)
10min E cool down

Sample Day 13

1:45:00
12.43mi
Aerobic Run - 20km as (5E, 4M, 3S, 4M, 4E)

Aerobic Run - 20km

20km as (5E, 4M, 3S, 4M, 4E)

Enjoy the varying pace but be real with how much you vary the pace as it changes.

Sample Day 15

0:50:00
4.97mi
Quality Run - 800's

Quality Session

10min E warm Up
4x100m Strides with walk back recovery

Main Set:
6x800m @ S/F pace- 2min walk recov.

10min E cool down

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