Sub 3 Marathon Plan 12-16 Weeks

Average Weekly Training Hours 00:11
Training Load By Week
Average Weekly Training Hours 00:11
Training Load By Week

This an advanced plan focused on helping an athlete clinch a sub 3:00 marathon. This plan is best used for an athlete looking to achieve this goal on a flat or slightly rolling course. The 12 or 16 week option allows for a 4 week introductory period for an athlete that might be re-entering training or an athlete looking to 'start fresh' The plan is a 6 days a week plan ( a 7th run is indicated as optional) peaking at 65 miles per week and an average of 50-55 miles for a standard mileage. This plan is best for an athlete that does well with consistent training, and is looking to measure progress week to week. This plan is designed with a 3 weeks ON, 1 Week down periodization that allows athletes to absorb the training. This plan includes specific endurance workouts and long runs that will give you confidence heading into your goal marathon. This plan does not have a strength component integrated, a routine can be provided by request and additional $30 Fee for this program (available September '17). Long Runs are completed on Sundays, Can be adjusted to Sunday's by request. Questions? email: andrew@lifelongendurance.com

Sample Day 1
4mi
Aerobic Easy

4 Miles Easy and Aerobic

Sample Day 2
5.5mi
6x 1:00

2 Miles Easy
6x 1:00 @ 10K feel, 1:00 @ Easy
2 Miles Easy

Sample Day 3
4mi
Aerobic Easy

Goal Of these runs is to build mileage and later in the cycle - maintain and recover

Sample Day 4
6mi
Aerobic Easy

Goal Of these runs is to build mileage and later in the cycle - maintain and recover

Sample Day 5
5mi
Tempo Workout

3 Miles Easy, 2 Miles Returning :30 slower than MP

Sample Day 6
4mi
Aerobic Recovery or Off

4 mile Easy Recovery Run

Sample Day 7
12mi
Long Run

Easy Paced Long Run

Fuel every :35-:45 w/ 100 calories
Regular and frequent hydration

Andrew Simmons
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Lifelong Endurance

Coach Andrew Simmons draws from certification, experience, and hard science to help athletes achieve there goals. Andrew specializes in working with distance runners looking to conquer the 5K to the marathon and beyond.

Run Coaching:

  • Road Running (Mile - Marathon)
  • Ultra Running (50K - 100 Mile)
  • Sky Running/ Mountain Running

Services:

  • Running Specific Strength and Condtioning
  • Injury Specfic Strength and Conditioning (will work alongside PT team)
  • Running Form and Gait Analysis